FEEDING  THE   FAMILY 


THE  MACMILLAN  COMPANY 

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FEEDING  THE  FAMILY. 


CTxil^^-vv. 


BY 


MARY   SWARTZ    ROSE,   Ph.D. 

ASSISTANT    PROFESSOR,     DEPARTft^kNT    OF     NUTRITION 
TEACHERS   COLLEGE,  COLUMBIA   UNIVERSITY 


THE   MACMILLAN   COMPANY 
192 1 

AU  rights  reserved 


\r 


^1 


Copyright,  1916, 
By  the  MACMILLAN  COMPANY. 


Set  up  and  electrotyped.    Published  October,  1916. 


Nortaioot)  i^rtss 

J.  S.  Cashing  Co.  —  Berwick  &.  Smith  Co. 

Norwood,  Mass.,  U.S.A. 


d 


1a  ^^-^7 


/|YV^.   /   \i 


PREFACE 


(f 


While  many  things  contribute  to  health,  —  sleep,  fresh 
air,  and  exercise,  for  instance, —  the  foremost  considera- 
tion is  food.  This  is  recognized  to-day  as  never  before, 
and  those  who  regard  their  own  welfare  and  desire  to 
give  their  children  the  best  possible  equipment  for  the 
stress  of  modern  life  are  asking  how  to  choose  food 
wisely.  So  many  kinds  of  food  are  displayed  in  our 
markets,  and  so  many  placards  offer  warning  or  advice 
about  what  to  eat,  that  a  guidebook  to  good  nutrition 
would  seem  quite  essential  for  the  twentieth  century 
family.  The  purpose  of  the  author  has  been  to  provide 
such  a  little  book  for  the  numerous  housewives  who  pre- 
pare something  like  a  thousand  meals  a  year  for  their 
families  and  who  wish  to  know  how  the  science  of 
nutrition  can  be  made  to  function  most  successfully  in 
their  daily  lives. 

Much  literature  has  been  published  in  regard  to  food 
and  diet,  but  it  is  not  a  simple  matter  to  collect  and 
organize  it  for  one's  own  use  in  the  midst  of  all  the 
,  cares  of  a  household.  In  thie  present  Volume  separate 
Ifjj^apters  are  devoted  to  the  special  food  needs  of  the 
different  members  of  a  typical  family  group  —  babies, 
growing  children,  adult  men  and  women,  aged  persons  — 
after  which  some  space  is  devoted  to  a  consideration  of 
the  food  problems  related  to  the  family  group  as  a  whole. 

V 

4888r)7 


vi  PREFACE 

Among  the  latter  are  such  points  as  the  construction  of 
daily  menus  on  a  rational  basis,  the  wise  expenditure  of 
money  for  food,  and  reasonable  control  of  the  amount 
and  kinds  of  food  consumed.  Since  it  is  an  unfortunate 
fact  that  the  housewife  is  often  called  upon  to  feed  the 
sick,  a  chapter  upon  this  topic  has  been  included.  There 
has  been  no  attempt  to  make  this  comprehensive  or 
detailed,  because  the  sick  should  be  fed  under  a  phy- 
sician's guidance.  The  writer  beHeves,  however,  that 
the  home  feeding  of  the  sick  will  be  more  successful  if 
intelligently  done,  and  that  a  few  printed  suggestions 
will  be  helpful  in  carrying  out  the  physician's  orders. 

Detailed  calculations  of  the  amount  of  food  to  be 
consumed  each  day  are  neither  necessary  nor  practicable 
in  the  home,  but  some  information  in  regard  to  the  rela- 
tive nutritive  value  of  food  materials  is  a  great  help  in 
keeping  the  diet  well  balanced.  For  the  sake  of  those 
who  wish  to  study  this  phase  of  feeding,  illustrative 
dietaries  have  been  placed  in  each  chapter,  and  in 
the  Appendix  tables  given  for  quick  estimation  of 
the  food  values  of  a  number  of  familiar  kinds  of  food. 
These  are  expressed  in  terms  of  ordinary  household 
measures  (cups,  tablespoons,  teaspoons)  and  are  as 
accurate  as  possible  with  such  units  of  measurement 
appHed  to  materials  tending  to  vary  considerably  in 
their  composition.  The  housewife  does  not  need  to  do 
careful  weighing  so  much  as  to  train  her  eye  to  judge 
approximate  food  values,  for  which  measures  are  usually 
sufficient,  though  weights  are  of  course  more  accurate. 
The  "  dietary  recipes  "  have  been  given  because  recipes 
vary  so  much  that  the  name  of  a  dish  does  not  always 


PREFACE  va 

give  a  clue  to  its  exact  composition.  Often  several 
recipes  for  the  same  type  of  dish  have  been  given,  to 
show  how  the  food  value  will  vary  with  changes  in  the 
ingredients. 

The  author  wishes  to  acknowledge  with  thanks  the 
valuable  advice  and  criticism  given  by  Professor  Henry 
C.  Sherman  of  Columbia  University  and  the  assistance 
of  Miss  Esther  Swartz  in  the  preparation  of  the  manu- 
script. 

Teachers  College,  Cqlumbla  UNivERsmr, 
February  i6,  191 6. 


TABLE   OF   CONTENTS 


Preface v 

List  of  Food  Plans  and  Dietaries xiii 

List  of  Illustrations xvi 

CHAPTER 

I.     The  Significance  of  Food 1 

Introduction 1 

The  body  a  working  machine 4 

Fuel  for  the  human  machine 5 

Sources  of  body  fuel 6 

^.Measurement  of  the  fuel  value  of  foods       ...  8 

^    Measurement  of  the  fuel  requirements  of  the  body     .  14 

The  body  a  builder  of  its  own  tissues  ....  17 

How  food  supplies  the  material  for  body  building       .  18 

Balance  wheels  for  the  human  machine       ...  25 

II.    Care  of  the  Digestive  Mechanism         ....  29 
The  part  of  the  mouth  in  good  digestion    .        .        .31 

The  part  of  the  stomach  in  good  digestion          .        .  34 

Good  digestion  in  the  small  intestine  ....  38 

Good  digestion  in  the  large  intestine  ....  40 

Diet  for  constipation 42 

III.     Food  for  the  Adult  Man 46 

Energy  requirements  —  the  sedentary  man         .         .  47 

Energy  requirements  —  the  muscularly  active  man     .  51 

Thin  and  fat  men .58 

Building  material  for  the  adult  man     ....  62 

The  protein  or  nitrogen  requirement  ...  63 

The  ash  requirement 69 

ix 


X  CONTENTS 

CHAPTKR  PAGE 

IV.    Food  for  the  Adult  Woman 74 

Energy  requirements 74 

Thin  and  fat  women 83 

The  protein  and  ash  requirements       ....  86 

Food  for  the  prospective  mother         ....  88 

Food  for  the  nursing  mother       .         .         ,         .         .  93 

V.    Food  for  the  Baby 98 

Energy  requirement 102 

Artificial  feeding .         .         .         .         .         .         .         .  104 

Care  of  the  baby's  food 112 

Use  of  proprietary  infant  foods 113 

Food  after  weaning 115 

VI.    Food  for  the  Two-year-old  Child    ....  119 

VII.     Food  for  Children  Three  and  Four  Years  Old    .  128 

VIII.    Food  for  Children  Five  to  Seven  Years  Old         .  135 

IX.     Food  for  Children  Eight  to  Tw^elve  Years  Old  .  145 

V 

X.     Food  in  Adolescence  and  Youth        ....  162 

Food  from  the  seventeenth  to  the  twenty-fifth  year   .  174 

XI.     Food  after  Fifty 184 

XII.     Food  for  the  Family  Group:  Menus         .        .        .  194 

The  construction  of  the  menu 196 

Types  of  meal  plans 197 

Food  combinations  from  the  scientific  standpoint       .  200 

Food  combinations  from  the  esthetic  standpoint         .  205 

Summer  and  Winter  menus 210 

XIII.    Food  for  the  Family  Group:  Cost  of  Food  .        .  220 

Factors  in  market  cost 221 

Market  cost  and  fuel  value 225 

Cost  of  other  nutritive  factors 231 


CONTENTS  xi 

CHAPTER  PAGE 

XIV.     Food    for    the  Family    Group  :    Food   Plans   and 

Dietaries 241 

Planning  a  family  dietary 242 

Essentials  in  the  family  dietary 243 

Planning  the  menu 244 

Calculation  of  the  dietary 248 

Cost  of  the  dietary 252 

Reducing  the  cost 254 

Dietaries  costing  one  cent  per  100  Calories  or  less     .  261 

Family  dietaries  at  the  lowest  cost      ....  267 

XV.     Food  for  the  Sick  and  Convalescent       .        .        .  285 

Energy  requirements  in  sickness          ....  287 

Fluid  diet 288 

Soft  or  semi-solid  diet 294 

Light  or  convalescent  diet 295 

Diet  in  minor  illness 298 

Colds    .        .   ' 298 

Acute  indigestion          .         .         .         .         .         .  299 

Intestinal  putrefaction 300 

Food  in  fevers 301 

Diet  in  typhoid  fever  . 303 

Diet  in  tuberculosis 309 

Diet  in  diabetes 314 

Diet  in  gout 327 

APPENDIX 

TABLE 

I.     100-Calorie  Portions  of  Foods  as  We  Eat  Them    .  332 

II.     Food  Values  in  Terms  of  Common  Measures  .        .  349 

III.  Dietary  Recipes 355 

IV.  Fuel  Value  in  Relation  to  Cost       ....  426 
V.    Height  and  Weight  of  Men  at  Different  Ages    .  429 

VI.    Height  and  Weight  of  Women  at  Different  Ages  430 

VII.     Height  and  Weight  of  Boys  at  Different  Ages    .  431 

VIII.     Height  and  Weight  of  Girls  at  Different  Ages  .  432 
IX.    Average  Weight  of  Children  from  Birth  to  the 

Fifth  Year 433 


LIST   OF   FOOD    PLANS   AND   DIETARIES 


1.  For  a  Sedentary  Man: 

A  day's  food  plan 50 

A  dietary  costing  1^  to  2  cents  per  100  Calories      .         .       52 
A  dietary  costing  1  to  IJ  cents  per  100  Calories     .        .      53 

2.  For  a  Muscularly  Active  Man  : 

A  day's  food  plan 55 

A  dietary  costing  f  to  1  cent  per  100  Calories  .         .       57 

3.  For  a  Thin  Man  : 

A  fattening  dietary  yielding  3450  Calories        ...      59 

4.  For  a  Fat  Man  : 

A  reducing  dietary  yielding  1400  Calories        ...      61 

5.  For  an  Active  Woman  : 

A  day's  food  plan 77 

A  dietary  costing  1^  to  1^  cents  per  100  Calories    .         .       79 

6.  For  a  Sedentary  Woman  : 

A  day's  food  plan 80 

A  dietary  costing  1^  to  2  cents  per  100  Calories      .         .       81 
A  dietary  costing  1  to  IJ  cents  per  100  Calories      .        .      82 

7.  For  a  Fat  Woman  : 

A  reducing  dietary  yielding  1052  Calories        ...      84 

8.  For  a  Thin  Woman  : 

A  fattening  dietary  yielding  3000  Calories        ...      87 

9.  For  a  Nursing   Mother  Doing   Moderate   Muscular 

Work  : 
A  dietary  costing  |  to  1  cent  per  100  Calories         .        » ,    ^ 
K^    For  a  Child  1^  to  2  Years  Old: 

A  day's  food  plan 126 

A  dietary  costing  If  cents  per  100  Calories     .        .        .     127 


XIV        LIST  OF  FOOD  PLANS  AND  DIETARIES 

.^AGB 

11.  For  a  Child  3  to  4  Years  Old  : 

A  day's  food  plan 133 

A  dietary  costing  IJ  cents  per  100  Calories     .        .        .     134 

12.  For  a  Child  5  to  7  Years  Old  : 

A  day's  food  plan 143 

A  dietary  costing  |  to  1  cent  per  100  Calories  .         .     144 

13.  For  a  Child  8  to  10  Years  Old: 

A  day's  food  plan 159 

A  dietary  for  a  child  8  years  old  costing  1|  to  IJ  cents 

per  100  Calories 160 

A  dietary  for  a  child  10  years  old  costing  1^  to  1^  cents 

per  100  Calories 161 

14.  For  Boys  and  Girls  14  to  16  Years  Old: 

A  day's  food  plan 170 

A  dietary  for  a  16-year-old  boy  costing  1  to  1^  cents  per 

100  Calories 172 

A  dietary  for  a  16-year-old  girl  costing  1^  to  IJ  cents  per 

100  Calories 173 

15.  For  an  Elderly  Person: 

A  day's  food  plan 190 

16.  For  an  Aged  Person  : 

A  day's  food  plan 191 

A  dietary 192 

17.  For  the  Family  Group: 

A  dietary  costing  1|  to  2  cents  per  100  Calories  .  .  249 

A  dietary  costing  1^  to  1^  cents  per  100  Calories  .  .  257 

A  dietary  costing  |  to  1  cent  per  100  Calories  .  .  269 

A  dietary  costing  f  to  |  cent  per  100  Calories  .  .  274 

18.  For  a  Convalescent: 

A  general  food  plan 297 

19.  For  Typhoid  Fever: 

Modified  milk  diets 305 

A  mixed  fluid  diet 306 

A  soft  diet 308 


LIST  OF  FOOD  PLANS  AND  DIETARIES  xv 

PAGB 

20.  For  Tuberculosis: 

A  moderate-priced  dietary 311 

A  low-priced  dietary          . 312 

A  plan  for  low-priced  diets 313 

21.  For  Diabetes  : 

A  dietary  containing  50  grams  of  carbohydrate        .        .  325 

A  dietary  containing  75  grams  of  carbohydrate        .        .  326 

22.  For  Chronic  Gout: 

A  dietary  yielding  2275  Calories 329 


LIST   OF   ILLUSTRATIONS 


"  The  welfare  of  the  family  is  largely  in  the  hands  of  the  one 

who  provides  the  three  meals  a  day  "        .         .        Frontispiece 

PAGB 

A  bomb  calorimeter  —  a  device  used  for  measuring  the  fuel 

value  of  foods 8 

A  respiration   calorimeter  for  measuring  the  energy  require- 
ment of  babies          facing  15 

I oo-Calorie  portions  of  fruit "  25 

loo-Calorie  portions  of  vegetables  ....            "  56 

I  oo-Calorie  portions  of  desserts        ....            "  86 

"Twelve,  thirteen, /b//r/<?^«  pounds"       ...            "  98 

"  A  quart  of  milk  a  day  " "  119 

A  day's  dietary  for  a  child  one  and  one  half  years  old         "  127 
"  Suitable  food  is  the  most  fundamental  thing  in  the  physical 

progress  of  the  child  "       .....        facing  129 

A  day's  dietary  for  a  child  three  or  four  years  old    .            "  134 

A  mid-morning  lunch "  137 

A  day's  dietary  for  a  child  five  or  six  years  old         .            "  144 
Chart  of  normal  growth  of  boys  and  girls  from  birth  to  the 

sixteenth  year 146 

"  Always  hungry " facing  150 

A  day's  dietary  for  a  child  ten  years  old  ...            "  161 

I  oo-Calorie  portions  of  salads  and  salad  accessories            "  200 

I  oo-Calorie  portions  of  beverages    ....            "  293 

A  convenient  food  scale 315 

A  comparison  of  the  distribution  of  Calories  in  normal  and 

severe  diabetic  diets         .        .        -        .        .        .        .321 


xvtt 


FEEDING  THE  FAMILY 

CHAPTER  I 
THE  SIGNIFICANCE  OF  FOOD 

Introduction 

"  What  shall  we  have  for  dinner?  "     This  is  the  con- 
stant cry  of  the  housewife,  who  often  feels  that  house- 
keeping would  be  reheved  of  one  of  its  greatest  bugbears 
if  some  one  else  would  undertake  the  planning  of  the  meals. 
And  yet  this  is  a  burden  not  so  easily  shifted  from  her 
shoulders.     Menus  may  be  written  for  her,  but  they 
seldom  fulfill  her  requirements  exactly  as  they  stand. 
The  foods  designated  are  not  in  the  market,  or  the 
family  does  not  like  them,  or  there  are  leftovers  to  be 
disposed  of,   and  the  problem  remains  unsolved.     In 
fact,  the  one  who  is  intrusted  with  the  feeding  of  the 
family   has   a   responsibility   not   lightly   escaped.     Of 
the  three  necessities  of  Kfe  which  the  home  must  pro- 
vide, —  food,  clothing,  and  shelter,  —  food  is  the  most 
important.     Without  it,  Hfe  is  impossible.     With  scanty 
provision  of  it,   growth  is  stunted  and  energy  fails. 
With  abundance,  one  may  stuff  the  furnace  until  the 
fires  of  life  are  dulled  by  sheer  surplus  of  good  fuel.     By 
indiscreet  choice,  precious  days  of  life  may  be  lost  on 


2  FEEDING  THE  FAMILY 

account  of  headache  or  other  acute,  though  minor,  ills, 
and  by  continued  bad  feeding  the  way  paved  for  serious 
impairment  of  health.  For  food  most  people  spend  the 
largest  part  of  their  incomes.  What  a  pity  if  they  buy 
sickness  instead  of  health ! 

While  it  is  true  indeed  that  "  the  life  is  more  than 
meat,"  it  is  equally  true  that  there  is  no  life  of  the 
spirit  without  sustenance  for  the  body.  The  welfare 
of  the  family,  both  physical  and  spiritual,  is  largely 
in  the  hands  of  the  one  who  provides  the  "  three  meals 
a  day  '*  which  often  seem  so  appalling  in  their  inevi- 
tability. The  only  way  of  relief  is  through  mastery 
of  the  principles  which  underKe  the  daily  choice  of 
meals.  "What  shall  we  have  for  dinner?"  does  not 
imply  choice  between  nothing  and  something,  as  under 
the  precarious  conditions  of  primitive  life  or  the  equally 
uncertain  chances  of  extreme  poverty.  It  indicates 
rather  bewilderment  amidst  a  wealth  of  materials  for 
man's  delectation  such  as  the  world  has  never  seen 
before.  If  only  half  a  dozen  foods  were  available,  the 
matter  would  be  quickly  settled.  The  question  is  apt 
to  mean,  What  new  foods  can  be  found  to  delight  the 
palate  or  charm  the  eye  of  those  who  are  never  really 
hungry  ?  Eating  is  a  social  custom  as  well  as  a  physio- 
logical necessity,  and  the  hostess,  even  at  a  table  of 
two,  is  disturbed,  votes  her  dinner  a  failure  and  her 
efforts  wasted  if  her  partner  does  not  partake  freely. 
What  she  may  really  need  is  more  skill  in  divining 
his  physiological  requirements,  rather  than  in  preparing 
dainty  dishes  to  pamper  his  appetite. 


THE  SIGNIFICANCE  OF  FOOD  3 

Many  traditions  have  grown  up  about  foods,  preju- 
dices against  this  and  that,  rooted  in  ancient  tribal  or 
religious  taboos,  or  the  results  of  misinterpreted  experi- 
ences ;  thus  some  men  have  called  meat,  the  sign  of  the 
chase,  the  means  of  producing  warlike  qualities  in  human 
beings,  attributing  to  meat  eating  ^'all  evil  passions 
and  all  vain  belief  —  the  germs  of  misery,  death,  dis- 
ease, and  crime,"  and  others  have  devoted  their  best 
energies  to  convincing  the  world  that  "an  exclusively 
farinaceous  and  fruit  diet  is  best  adapted  to  the  develop- 
ment and  improvement  of  all  powers  of  body,  mind,  and 
soul."  The  occult  powers  of  the  moon  are  no  greater 
than  the  reputed  magic  of  all  sorts  of  foods.  Many  a 
little  girl  has  patiently  eaten  dry  bread  crusts  to  make 
her  hair  curl;  many  a  man  counted  on  meat  to  make 
strong  muscles  or  fish  to  develop  his  brain  power ! 

In  the  Hght  of  modern  scientific  research  these  tradi- 
tions give  way  to  exact  knowledge  of  what  food  does  for 
the  body  and  how  it  does  it.  By  patient  steps,  through 
Harvey's  discovery  of  the  circulation  of  the  blood; 
Priestly  and  Scheele's  discovery  of  oxygen;  Lavoisier's 
brilliant  insight  into  the  relation  between  the  intake  of 
oxygen  into  the  body  in  respiration,  the  output  of  car- 
bon dioxide  from  the  lungs,  and  the  evolution  of  heat 
and  work  in  the  body ;  Liebig's  study  of  the  composition 
of  foods  and  body  materials;  Pettenkofer  and  Voit's 
demonstration  of  the  possibility  of  measuring  the  heat 
given  off  and  work  done  by  the  body;  and  Rubner's 
accurate  researches  establishing  definite  relationship 
between  food  consumption  and  body  activity,  —  through 


4  FEEDING  THE  FAMILY 

the  work  of  these  and  other  able  investigators,  we  have 
come  to  the  realization  that  nutrition  is  science  rather 
than  a  bundle  of  old  wives'  rules ;  that  foods,  though  so 
numerous  and  so  varied  in  form,  can  be  reduced  to  rather 
simple  terms ;  that  the  amount  required  by  a  man  for  a 
day's  work  can  be  determined  with  amazing  accuracy; 
and  that  even  the  factors  which  govern  so  obscure  an 
impulse  as  the  power  to  grow  can  be  analyzed  and  a 
young  animal  made  to  grow  or  stunted  at  will  by  the 
control  of  its  food. 

Scientists  in  many  laboratories  are  studying  the  laws 
which  govern  nutrition,  and  as  they  progress  in  knowl- 
edge the  housewife  is  given  new  standards  by  which  to 
choose  the  food  for  the  family,  and  greatly  increased 
ability  to  secure  physical  welfare  for  the  group  in  her 
care.  She  is  also  relieved  of  old  and  foolish  fears  about 
the  baleful  influence  of  this  or  that  particular  food,  and 
turns  a  deaf  ear  to  alarmists  and  faddists,  who  by  juggling 
with  technical  terms  often  put  good  foods  into  disrepute. 
Meals  of  many  kinds  are  found  to  be  good  and  sim- 
plicity may  be  cultivated  without  fear  of  malnutrition. 

The  Body  a  Working  Machine 
In  considering  the  part  which  food  plays  in  human 
Ufe,  the  most  important  conception  which  modern  science 
has  given  us  is  that  of  the  body  as  a  working  machine, 
whose  output  we  can  measure  as  accurately  as  that  of 
any  steam,  gasoline,  or  electric  engine.  Unlike  other 
machines,  this  living  one  must  work  to  exist.  Man  is 
to  be  compared  to  a  clock,  going  all  the  time,  rather 


THE  SIGNIFICANCE  OF  FOOD  5 

than  to  an  automobile  engine,  working  only  at  intervals. 
When  lying  asleep  or  perfectly  quiet,  the  heart  is  doing 
its  work,  which,  counted  for  a  whole  day,  will  amount 
to  as  much  as  Hfting  an  average  man  some  2500  feet 
into  the  air;  the  chest  is  moving  in  respiration;  the 
muscles  are  under  tension  ready  for  any  sudden  call  to 
further  work ;  the  digestive  tract  is  busy,  caring  for  the 
last  meal,  or  if  that  is  gone,  possibly  by  vigorous  move- 
ment calHng  Hke  OHver  Twist  for  "  more.''  Every  move- 
ment, voluntary  or  involuntary,  even  to  winking  an  eye, 
is  work  in  the  mechanical  sense;  and  exercise  which 
brings  many  muscles  into  play,  whether  in  digging  a 
ditch  or  pla3dng  football,  sweeping  a  room  or  flitting 
over  a  tennis  court,  adds  to  the  energy  expended  in 
proportion  to  its  severity. 

Fuel  for  the  Human  Machine 
In  order  to  have  energy  to  spend  as  outHned  above, 
we  must  first  acquire  it.  But  how?  The  earth's  great 
bank  of  energy  is  the  sun ;  its  currency  is  Hght  and  heat. 
These  man  cannot  ''cash  in"  directly.  They  have  to 
go  through  a  great  clearing  house,  the  plant  world, 
before  they  become  available  for  the  human  economy. 
Plant  cells  transmute  Hght  and  heat  into  chemical  energy 
and  bind  this  with  elements  from  the  air  and  soil  to 
make  three  great  classes  of  energy-bearing  substances, 
which  man  can  use  for  his  activities,  known  as  protein, 
fat,  and  carbohydrate.  These  are  the  ''fuels"  which 
supply  energy  for  the  human  machine.  This  energy  of 
food  may  be  converted  into  useful  work  —  inside  the 


6  FEEDING  THE  FAMILY 

body  in  keeping  up  the  life  processes,  outside  in  per- 
forming all  sorts  of  muscular  movement  —  and  also  into 
heat  to  maintain  body  temperature.  In  fact,  heat  is  a 
by-product  of  all  bodily  activities,  which  is  turned  to 
good  account  in  keeping  warm.  If  not  enough  is  obtain- 
able in  this  way,  the  transformation  of  more  energy  into 
heat  can  be  brought  about  by  doing  more  work  (shiver- 
ing, clapping  the  hands,  stamping  about,  running,  etc.) ; 
or  if  this  is  not  done,  by  the  automatic  response  of  in- 
ternal processes  to  the  stimulus  of  cold,  increasing  the 
rate  at  which  body  fuel  is  burned.  Since  the  three  fuel 
foodstuffs  are  so  essential  to  man's  well-being,  it  be- 
hooves us  to  inquire  how  they  may  be  obtained. 

^  Sources  of  Body  Fuel 

The  three  substances  which  serve  as  body  fuel,  pro- 
tein, fat,  and  carbohydrate,  are  found  variously  distributed 
in  all  kinds  of  vegetable  food.  From  the  juice  of  the 
beet  and  sugar  cane  we  refine  a  pure  carbohydrate, 
sugar,  which  is  also  found  in  the  juice  of  sweet  fruits  and 
vegetables,  such  as  oranges,  grapes,  apples,  corn,  peas, 
etc.  From  wheat,  oats,  corn,  and  other  grains,  potato 
tubers,  manioc  roots  (tapioca),  we  secure  another  form 
of  pure  carbohydrate,  starch,  which  is  also  found  in  lesser 
amounts  in  many  kinds  of  fruit  and  vegetables,  as 
bananas,  peas,  beans,  nuts  (especially  chestnuts). 

From  olives,  cottonseed,  peanuts,  cocoa  beans,  and 
other  seeds  we  can  obtain  pure  fat,  which  we  find  plenti- 
ful in  nuts,  but  only  in  small  amounts  in  other  kinds  of 
vegetable  food. 


THE  SIGNIFICANCE  OF  FOOD  7 

The  vegetable  foods  which  have  the  largest  amounts 
of  protein  are  the  legumes,  —  peas,  beans,  lentils,  and  pea- 
nuts. Nuts  such  as  almonds,  filberts,  walnuts,  pecans, 
have  also  a  considerable  store.  Next  in  importance  come 
the  cereals,  with  oats,  wheat,  and  corn  heading  the  list. 
Other  vegetable  foods  contribute  comparatively  small 
amounts  of  this  sort  of  fuel. 

Plant  foods  may  be  called  the  original  source  of  human 
energy.  But  animals,  eating  the  plants,  may  work  over 
the  protein,  fat,  and  carbohydrate  of  their  plant  food  in 
their  internal  laboratories,  the  living  cells,  and  produce 
animal  protein  from  the  vegetable  protein,  animal  fat 
from  the  vegetable  carbohydrate  or  fat,  and  animal  car- 
bohydrates from  any  one  of  these  three,  but  especially 
from  the  carbohydrates.  These  new  forms,  elaborated 
in  the  animal  body,  also  serve  man  for  fuel.  In  animal 
food  as  he  eats  it  there  is  little  carbohydrate,  except  in 
milk,  though  scallops,  oysters,  and  clams  are  perhaps 
worthy  of  mention.  Fat  is  found  more  or  less  inti- 
mately associated  with  lean  in  all  kinds  of  meat, 
about  the  leanest  animal  food  being  codfish.  Milk 
is  often  prized  most  for  its  fat,  in  the  form  of  cream 
or  butter,  and  bacon  also  offers  fat  in  a  very  acceptable 
form. 

Strictly  lean  meat  affords  fuel  in  the  form  of  protein, 
whatever  the  animal  from  which  it  is  derived.  From 
bones  we  get  gelatin,  also  pure  protein,  though  not  in 
all  respects  equivalent  to  that  of  meat.  Milk  and  eggs 
are  particularly  valuable  for  their  protein  content. 
Cheese  consists  chiefly  of  the  protein  from  milk,  with 


8 


FEEDING  THE  FAMILY 


or  without  the  fat  according  to  variety.  Egg  white  has 
all  its  fuel  in  the  form  of  protein,  while  the  yolk  has  it 
partly  as  protein  and  partly  as  fat.^ 

Measurement  of  the  Fuel  Value  of  Food 

Food  materials  differ  greatly  in  the  amount  of  pro- 
tein, fat,  and  carbohydrate  which  they  may  con- 
tain.    Some,  as  has  been  noted,  have  only  one  kind  of 


A  Bomb  Calorimeter- 


Courtesy  of  Eimer  and  Amend. 
a  Device  used  for  Measuring  the  Fuel  Value  of  Foods 


fuel,  some  two,  and  some  all  three,  and  these  in  varying 
proportions.  It  is,  nevertheless,  a  comparatively  simple 
matter  to  find  out  how  much  energy  (or  working  power) 
a  given  kind  of  food  is  capable  of  yielding  in  the  body. 

^  For  further  information  on  the  kind  and  relative  amounts  of  protein, 
fat,  and  carbohydrate  in  diflferent  food  materials,  the  reader  is  referred 
to  Tables  I,  II,  and  III,  of  the  Appendix,  to  Sherman's  Food  Products, 
Rose's  Laboratory  Handbook  for  Dietetics,  or  to  Chemical  Composition 
of  American  Food  Materials,  Bulletin  2S,  Office  of  Experiment  Stations, 
U.  S.  Dept.  of  Agriculture. 


THE.  SIGNIFICANCE  OF  FOOD  9 

The  chemical  processes  by  which  energy  is  liberated  are 
of  the  same  nature  as  burning  outside  the  body.  If  we 
take  some  kind  of  food,  then,  as  a  lump  of  sugar,  and 
burn  it  under  such  conditions  as  to  make  the  process 
complete  and  to  measure  all  the  heat  generated,  we  can 
express  this  heat  in  terms  of  a  standard  unit  of  measure- 
ment, called  the  Calorie.^  A  special  piece  of  apparatus 
is  used  in  food  laboratories  which  fulfills  all  the  require- 
ments for  measuring  the  fuel  value  of  food ;  it  is  called 
a  calorimeter.  The  food  is  burned  in  an  atmosphere  of 
pure  oxygen  in  a  gas-tight  chamber  or  ''bomb,"  and  the 
heat  is  taken  up  in  water  surrounding  the  bomb,  the 
change  in  temperature  of  the  water  showing  the  amount 
of  heat  Hberated. 

In  reckoning  the  fuel  value  of  food,  we  have  to  consider 
whether  it  will  be  burned  as  completely  in  the  body  as 
in  the  calorimeter  and  one  of  the  tasks  of  the  nutrition 
laboratories  has  been  to  discover  the  losses  due  to  im- 
perfect utilization  of  food  materials.  From  hundreds  of 
digestion  experiments  we  have  learned  how  to  correct 
the  calorimeter  returns  for  the  healthy  person  on  a  mixed 
diet  and  can  say  in  general  that  an  ounce  of  pure  carbo- 
hydrate or  pure  protein  will  yield  113  Calories  to  the 
body;  an  ounce  of  fat,  255  Calories. 

But,  as  we  have  seen,^  most  of  our  foods  are  mixtures 
of  these  substances  in  varying  proportions,  and  almost 
always  we  find  associated  with  the  energy-yielding  sub- 

^  The  amount  of  heat  required  to  raise  i  kilogram  of  water  1°  Centi- 
grade or  I  pound  of  water  4°  Fahrenheit. 
*  Pp.  6  and  7. 


lO  FEEDING  THE  FAMILY 

stances  water  and  salts,  very  valuable  in  the  diet  for 
other  reasons,  but  not  sources  of  energy;  also  plant 
fiber  or  cellulose,  a  form  of  carbohydrate  which  the  body 
cannot  use  for  fuel  but  which  makes  valuable  ballast 
for  the  digestive  tract.  We  may  say,  then,  that  the 
more  water  and  cellulose  a  given  food  contains  the  lower 
its  fuel  value  for  a  given  weight  will  be.  Thus  the  fuel 
value  of  pure  sugar  is  1814  Calories  per  pound ;  that  of 
grape  juice,  which  as  regards  fuel  is  practically  a  dilute 
solution  of  sugar,  is  only  454  Calories  per  pound ;  while 
that  of  tomatoes,  which  are  largely  water  and  cellulose, 
is  but  103  Calories  per  pound.  Pure  proteins  and  car- 
bohydrates have  the  same  fuel  value  per  pound  in  the 
body,  but  pure  fat  has  two  and  one-fourth  times  as  high 
an  energy  value;  hence  the  more  fat  a  food  contains, 
the  higher  its  energy  value  in  proportion  to  its  weight. 

Some  differences  in  fuel  values  of  various  foods, 
when  compared  by  weight,  are  brought  out  in  the  fol- 
lowing tables,  in  which  the  foods  are  grouped  according 
to  the  foodstuff  which  predominates  in  them : 

I.   Foods  Rich  in  Protein 


Beef,  dried,  lean  . 
Beef,  fresh,  lean  . 
Beef,  tongue,  fresh 
Cheese,  cottage  . 
Cod,  fresh,  steaks 
Cod,  salt  .  .  . 
Egg  whites  .    .    . 


Calories  per  Pound  of 
Edible  Uncooked  Material 


817 
709 
718 
498 
329 
473 
231 


THE  SIGNIFICANCE  OF  FOOD 


II 


II.  Foods  Rich  in  Fat 


Calortks  per  Pound  of 
Edible  Uncooked  Material 

Bacon 

2836 
3488 
1727 
4082 

3410 
4082 

3555 
3425 
3199 

Butter 

Cream,  thick 

Lard        

Oleomargarine 

Olive  oil  or  Cottonseed  oil 

Salt  pork 

Suet 

Walnuts,  English       

III.   Foods  Rich  in  Carbohydrate 


Apples  .  .  . 
Bananas  .  . 
Cornstarch  .  . 
Dates  .  .  . 
Honey  .  .  . 
Molasses  .  . 
Potatoes,  white 
Rice  .... 
Sugar,  granulated 
Tapicoa        .     . 


Calories  per  Pound  of 
Edible  Uncooked  Material 


285 

447 

1632 

1575 
1480 
1301 
378 
1591 
1814 
1608 


IV.   Foods  Rich  in  Both  Protein  and  Fat 


Almonds       .     . 
Beef,  fat       .     . 
Cheese,  American 
Eggs         .     .     . 
Egg  yolks     .     . 
Milk,  whole 
Peanut  butter 
Peanuts        .     . 
Sardines       .     . 


Calories  per  Pound  of 
Edible  Uncooked  Material 


2936 

1357 

1994 

672 

1643 
314 

2741 
2487 


12  FEEDING  THE  FAMILY 

V.  Foods  Rich  in  Protein  and  Carbohydrate 


Beans,  dried 

Bread      .  . 

Buttermilk  . 

Farina     .  . 

Lentils     .  . 
Macaroni 

Milk,  skim  . 

Oatmeal  .  . 

Oysters    .  . 
Peas,  dried 


Calories  per  Pound  of 
Edible  Uncooked  Materia! 


1564 
1174 

162 
1641 
1581 
1624 

166 
1810 

222 
1612 


VI.   Foods  Rich  in  Cellulose  and  Water 


Cabbage  . 
Celery 
Cucumbers 
Lettuce  . 
Spinach  . 
Squash  . 
Tomatoes 
Watermelon 


Calories  per  Pound  of 
Edible  Uncooked  Material 


143 

84 

79 

87 

108 

103 

103 

137 


From  such  tables  it  is  easy  to  see  that  we  could  scarcely 
depend  upon  celery  or  lettuce  for  our  daily  fuel  supply, 
as  it  would  be  hard  to  eat  even  a  single  pound  in  one  day 
and  a  man  would  require  over  25  pounds.  It  is  also  evi- 
dent that  some  foods  are  cheaper  fuel  than  others,  bread  at 
6f  cents  a  pound  being  nearly  20  times  as  cheap  fuel  as 
oysters  at  2  5  cents  a  pound.    In  everyday  life,  however,  we 


THE  SIGNIFICANCE  OF  FOOD  13 

do  not  eat  foods  by  the  pound,  but  by  the  serving.  When 
we  sit  down  to  the  table  and  the  host  serves  the  meat,  we 
should  like  to  be  able  to  tell  how  much  energy  he  is  pass- 
ing us.  When  the  dessert  comes  in,  we  should  need  men- 
tal agihty  indeed  to  translate  pounds  of  eggs,  flour,  sugar, 
and  cream  into  ice  cream  and  cake.  A  better  unit  for  this 
purpose  is  the  amount  of  food  required  to  yield  100  Calo- 
ries, which  corresponds  quite  closely  to  the  ordinary  serv- 
ing of  a  number  of  foods.  The  following  table  shows  how 
convenient  a  unit  this  is  for  practical  purposes.^ 

Approximate  Amounts  of  Food  to  Yield  100  Calories 

Cooked  or  flaked  breakfast  foods .     .      f-i  J  cups 

Milk f  cup,  whole;  ij  cups,  skim 

Cream        J  cup,  thin;   i|  tablespoons,  very  thick. 

Butter,  olive  oil,  or  any  other  kind  of  fat  i  tablespoon 

Bread i  slice  3  in.  x3i  in.  x  i  in. 

Uneeda  biscuit 4  crackers 

Fresh  fruit i   large  orange  or  apple ;    i   medium 

banana  or  bunch  of  grapes ;  2  meditun 

peaches  or  pears 
Dried  fruit 4  or  5  prunes  or  dates ;  2  dozen  raisins ; 

I J  large  fig 

Eggs I  exceptionally  large ;   i  J  medium 

Meat    (beef,    lamb,    mutton,    veal, 

chicken) About  2  oimces  of  cooked  lean  meat 

Bacon  (cooked  crisp) About  ^  oimce  (4  small  thin  slices) 

Potatoes I  medium 

Sugar I  tablespoon  granulated ;  3^  "full  size" 

lumps 

Cocoa  (made  with  milk) |  cup 

Cream  of  bean  soup ^  cup 

Macaroni  and  cheese |  cup 

Rice  pudding ^  cup 

Ice  cream  (made  with  thin  cream)    .      J  cup 

Milk  sherbet       j  cup 

Sponge  cake i  large  individual  cake 

Nuts     (shelled    ahnonds,    peanuts, 

pecans) About  5  ounce 

Sweet  chocolate About  f  ounce 

*  For  fuller  details  see  Tables  I  and  III  of  the  Appendix. 


14  FEEDING  THE  FAMILY 

Measurement  of  the  Fuel  Requirements  of  the  Body 

Food  is  fuel  for  the  human  machine,  but  how  shall 
we  know  how  much  to  supply?  Ordinarily  we  trust  to 
appetite,  and  an  unperverted  appetite  is  a  very  useful 
guide  to  rational  eating.  If  an  adult  year  in  and  year 
out  maintains  a  uniform  normal  weight,  we  may  assume 
that  his  food  supply  is  adjusted  to  his  needs.  If  a  child 
makes  healthy,  steady  gains  in  weight  throughout  the 
period  of  growth,  a  study  of  the  food  which  he  con- 
sumes will  give  us  a  good  clue  as  to  his  actual"  needs. 
But  all  adults  do  not  maintain  normal  weight;  some 
are  too  thin  and  many  are  too  fat ;  all  children  do  not 
make  normal  gains  in  weight;  appetite  is  too  great  or 
too  little  or  too  pampered ;  and  we  need  accurate  meas- 
urement by  scientific  methods  of  the  real  fuel  needs  of 
the  body  to  serve  as  a  check  on  appetite  or  as  a  guide 
when  appetite  fails.  Before  it  was  realized  that  the 
energy  in  food  must  be  proportioned  to  the  body's 
energy  expenditure,  it  was  the  custom  to  feed  invaUds 
very  largely  on  beef  tea  and  other  broths  with  Uttle  fuel 
value.  No  matter  how  quietly  they  lay  in  bed,  the 
internal  work  of  their  bodies  had  to  go  on,  which  means 
that  fuel  was  still  being  burned ;  only  in  this  case  little 
of  it  came  from  food,  and  most  of  it  from  stores  of  fat 
held  in  the  body  for  just  such  emergencies,  and  some  of 
it  from  the  proteins  of  the  body  itself,  such  as  the  pro- 
teins of  muscle.  Now  it  is  clearly  understood  that  a 
man  lying  quietly  in  bed  throughout  the  twenty-four 
hours  of  the  day  burns  at  least  twelve  Calories  for  every 


THE  SIGNIFICANCE  OF  FOOD  15 

pound  of  body  weight,  which  means  for  an  average  man 
a  daily  total  of  from  1600  to  1800  Calories.  So  far  as 
conditions  permit,  care  is  taken  to  see  that  the  energy 
supply  comes  from  food,  rather  than  that  the  body  be 
permitted  to  burn  itself  up.  A  general  starving  policy 
for  the  sick  is  as  obsolete  as  blood-letting. 

The  most  satisfactory  way  to  study  any  person^s  fuel 
requirements  is  to  measure  directly  the  amount  of  energy 
given  off  from  his  body  hour  by  hour  in  the  forms  of 
work  and  heat.  To  do  this,  a  closed  chamber  with  walls 
impervious  to  heat  is  required,  and  devices  for  supplying 
fresh  air  and  food,  so  that  the  person  may  remain  within 
for  some  time.  Such  a  device  is  called  a  respiration 
calorimeter.  In  its  present  state  of  perfection  (the  result 
of  many  years  of  experimentation)  it  is  very  elaborate 
and  expensive  to  build  and  operate;  hence  the  whole 
number  in  the  world  is  not  large.  The*  illustration  oppo- 
site shows  the  double-walled  chamber  (containing  in  this 
case  a  baby's  bed)  and  some  of  the  pipes  for  the  ven- 
tilating system,  which  includes  measurement  and  analysis 
of  the  air  as  it  enters  and  leaves  the  calorimeter.  In 
such  a  chamber  a  person  may  remain  under  normal  con- 
ditions while  his  energy  output  is  measured  during  sleep, 
awake  but  lying  quietly,  sitting  up  at  rest,  reading,  writ- 
ing, riding  a  bicycle,  or  doing  anything  which  the  size  of 
the  chamber  permits. 

The  energy  expenditures  of  men,  women,  and  children 
have  been  studied  in  this  way,  and  no  matter  what  pre- 
conceived notions  a  person  may  have  had  about  his  own 
food  requirements,  the  calorimeter  measures  his  actual 


l6  FEEDING  THE  FAMILY 

energy  expenditure,  which  there  is  no  way  to  meet  ex- 
cept by  food.  Hundreds  of  observations  show  that 
men  under  the  same  conditions  of  age,  weight,  and  occu- 
pation expend  practically  the  same  amount  of  energy. 
This  is  further  verified  by  studies  of  food  consumption 
of  men  of  the  same  class,  doing  the  same  kind  of 
work,  in  different  parts  of  the  world,  as  the  table  below 
strikingly  illustrates.^ 

Farmers  in  Connecticut 3410  Calories 

Farmers  in  Vermont       3635  Calories 

Farmers  in  New  York 3785  Calories 

Farmers  in  Mexico 3435  Calories 

Farmers  in  Italy 3565  Calories 

Farmers  in  Finland 3474  Calories 

Average 3551  Calories 

As  far  as  energy  requirement  is  concerned,  nutrition 
is  an  exact  science ;  a  definite  amount  of  work  calls  for 
a  definite  amount  of  energy  in  the  form  of  food.  The 
only  reason  why  we  are  not  forced  to  stop  working  as 
soon  as  food  is  withheld  is  that  we  are  able  to  carry 
stores  of  fat  (and  a  little  carbohydrate)  as  reserve  fuel, 
and  also  to  draw  if  necessary  on  our  own  body  protein. 
So  men  have  fasted  thirty  and  forty  days ;  but  the  body 
becomes  more  and  more  impoverished,  and  when  the 
reserves  are  exhausted  there  must  come  fuel  in  the  form 
of  food,  or  all  work  stops  and  death  is  the  result.  On 
the  other  hand,  if  more  fuel  is  supplied  than  can  be 
used,  the  fires  do  not  burn  the  brighter,  but  the  surplus 
is  stored  up  for  emergencies  and  we  say  the  person  is 

^  Lusk,  Fundamental  Basis  of  NtUriHon. 


THE  SIGNIFICANCE  OF  FOOD  17 

getting  fat.  In  later  chapters  the  fuel  requirements  of 
the  different  members  of  the  family  will  be  discussed  in 
detail. 

The  Body  a  Builder  of  its  Own  Tissues 
The  body  is  not  only  an  active,  working  machine, 
spending  energy  in  the  form  of  work  and  heat,  and  de- 
manding that  the  expenditure  be  made  good  by  fresh 
supplies  of  fuel  in  the  form  of  food ;  it  is  also  a  busy 
contractor,  sending  goods  hither  and  yon  along  a  net- 
work of  traffic  lines,  to  add  to  parts  already  built,  or  to 
replace  or  repair  parts  lost  through  ordinary  wear  and 
tear  or  through  accident.  The  materials  handled  are  of 
various  kinds,  made  up  from  16  or  17  different 
elements,  among  which  may  be  mentioned  carbon, 
hydrogen,  oxygen,  nitrogen,  sulphur,  phosphorus,  iron, 
calcium,  magnesium,  potassium,  so^  cer.  chlorine,  and 
iodine.  By  means  of  these  substancSs^^^  seven-pound 
baby  grows  until  he  becomes  a  man  weighing  perhaps 
200  pounds;  and  the  man,  though  daily  losing  small 
portions  as  the  price  of  his  very  existence,  may  still 
maintain  a  uniform  weight  through  many  years  of  adult 
life,  by  taking  in  enough  to  replace  what  has  been  lost. 
The  relative  amounts  of  these  different  elements  in  the 
adult  body  is  shown  in  the  following  table : 

Average  Elementary  Composition  of  the  Human  Body^ 

Oxygen,  about 65.0  per  cent 

Carbon,  about 18.0  per  cent 

Hydrogen,  about lo.o  per  cent 

Nitrogen 3.0  per  cent 

^  Sherman,  Chemistry  of  Food  and  Nutrition,  p.  260. 
o 


l8  FEEDING  THE  FAMILY 

Calcium,  about 2.0  per  cent 

Phosphorus,  about i.o  per  cent 

Potassium,  about 0.35  per  cent 

Sulphur,  about 0.25  per  cent 

Sodium,  about 0.15  per  cent 

Chlorine,  about 0.15  per  cent 

Magnesium,  about   ...  ....  0.05  per  cent 

Iron,  about 0.004  per  cent 


Iodine 

Fluorine 

Silicon 


Very 

minute 

quantities 


How  Food  Supplies  the  Material  for  Body  Building 

The  fuel  foods  all  contain  carbon,  hydrogen,  and 
oxygen,  so  that  no  special  attention  need  be  paid  to 
these  elements.  Protein  food  has  an  absolute  monopoly 
of  the  nitrogen  supply  for  the  body,  and  so  occupies  a 
distinguished  place  in  the  human  economy,  for  nitrogen 
enters  into  the^<^%:struction  of  body  proteins,  which  are 
essential  to  tB^^^S^  of  every  cell  and  constitute  the  most 
prominent  part  of  muscle  tissue.  A  child  cannot  grow 
and  form  strong  muscles  without  it ;  a  full-grown  adult 
cannot  keep  in  health  without  it,  for  throughout  life  the 
cells  discard  small  amounts  of  nitrogen  hour  by  hour,  as 
a  waste  product  of  their  internal  life ;  furthermore,  some 
old  cells  die,  are  disintegrated  and  their  nitrogen  thrown 
out,  so  that  altogether  there  is  a  certain  daily  loss  which 
must  be  made  good  by  protein  food.  Hence  in  choosing 
the  day's  fuel  we  cannot  confine  ourselves  to  carbohydrate 
and  fat,  but  must  include  some  protein.  The  proportion 
of  fuel  best  taken  in  this  form  will  be  discussed  in  con- 
nection with  the  food  requirements  of  the  different  indi- 
viduals in  the  family  group. 


THE   SIGNIFICANCE  OF  FOOD  19 

Protein  is  a  term  standing  for  a  large  number  of  re- 
lated substances,  all  made  by  the  chemical  union  of 
simpler  substances  containing  nitrogen,  called  amino 
acids.  There  are  17  of  these  entering  into  the 
structure  of  common  proteins,  and,  as  has  been  aptly 
suggested,  these  are  used  like  the  letters  of  the  alphabet 
to  build  up  different  kinds  of  protein.  It  is  estimated 
that  these  17  units  may  be  joined  together  to  make 
350  miUion  times  a  million  different  combinations, 
using  only  a  single  representative  of  each.  Hence  we 
have  milk,  meat,  fish,  egg,  cereal,  and  vegetable  proteins, 
all  built  from  the  same  "building  stones,''  or  the  same 
*' letters  of  the  protein  alphabet,''  containing  therefore 
all  the  essentials  for  constructing  different  kinds  of  body 
protein,  as  circumstances  may  require.  Such  proteins 
are  called  "complete."  There  are  certain  proteins, 
such  as  gelatin  and  some  kinds  found  in  vegetable  foods, 
in  which  important  amino  acids  are  lacking.  If  these 
"incomplete"  proteins  were  used  as  the  sole  kind  of 
protein  in  the  diet  of  children  they  could  not  grow, 
because  some  of  the  constituents  for  building  body  pro- 
tein would  be  lacking.  It  would  be  like  taking  the  word 
legume  apart  and  trying  to  make  the  word  muscle.  We 
should  have  a  superfluous  g  and  e,  but  no  5  nor  c,  and 
be  forced  to  break  up  another  word,  such  as  casein ,  to 
get  the  extra  letters.  The  effect  of  incomplete  proteins 
has  been  most  interestingly  shown  in  the  feeding  of  young 
rats.  When  given  milk  food  or  a  mixed  diet  they  grew 
up  in  the  normal  way,  but  on  a  diet  in  which  the  only 
protein  food  was  a  single  kind  of  incomplete  protein 


20  FEEDING  THE  FAMILY 

caUed  gliadin,  separated  for  the  purpose  from  all  the 
other  proteins  of  the  wheat  kernel,  they  seemed  perfectly 
well  but  could  not  grow ;  as  long  as  they  were  kept  on  the 
gliadin  diet  they  remained  dwarfs,  but  as  soon  as  fed 
with  the  milk  food  or  mixed  diet  they  began  to  grow 
again.  In  one  experiment  a  rat  fed  the  gliadin  diet 
weighed,  when  140  days  old,  just  what  it  should  have 
weighed  when  36  days  old ! 

Fortunately,  most  protein  foods  contain  a  goodly 
assortment  of  amino  acids,  and  on  an  ordinary  mixed 
diet,  in  which  milk,  eggs,  meat,  fish,  and  various  vege- 
tables rich  in  protein  are  used,  an  adult  need  have  little 
concern  as  to  the  particular  kind  of  protein  which  he  is 
taking.  If  he  confines  himself  to  vegetable  food,  in 
which  incomplete  proteins  are  more  frequent,  there  is 
more  danger  of  lack  of  sufficient  amounts  of  some  amino 
acid,  and  the  combination  with  such  a  diet  of  some  milk, 
cheese,  or  other  food  known  to  be  rich  in  ^^ complete'* 
proteins  is  wise.  In  the  diet  of  growing  children  this 
is  a  matter  of  more  importance,  and  emphasis  must  be 
laid  on  the  best  proteins  for  growth,  as  will  be  brought 
out  in  the  chapters  on  feeding  of  children.  Protein  in  the 
food  is  measured  according  to  its  weight,  usually  in 
grams,^  according  to  its  fuel  value,  in  Calories,  or  accord- 
ing to  the  amount  of  nitrogen  which  it  contains.  The 
following  table  shows  these  protein  and  nitrogen  values 
for  a  number  of  foods  rich  in  protein : 

*  One  gram  equals  about  y^  of  a  pound. 


THE  SIGNIFICANCE  OF  FOOD 


21 


Amounts  of  Protein  in  ioo-Calorie  Portions  of  Some   Common 
Food  Materials 


Food  Material 

Measure  of  Portion 

Protein 
Calo- 
ries 

Protein 
Grams 

Nitro- 
gen 
Grams 

Gelatin,  dry     .     .     . 

2|  tablespoons 

99.8 

24.9 

3.98 

Cod,  fresh  steaks  .     . 

5  ounces  (uncooked) 

93.7 

23-4 

3-90 

Chicken,  lean  meat    . 

2^  ounces  (roasted) 

79.6 

19.9 

3.19 

Halibut,  steaks     .     . 

3  ounces  (uncooked) 

61.3 

iS-3 

2.4s 

Beef,  lean  round   .     . 

2|  ounces  (uncooked) 

54.S 

13.6 

2.18 

Salmon,  canned     .     . 

icup 

53.6 

13-4 

2.14 

Oysters,  solids .     .     . 

fcup 

49.0 

12.3 

1.95 

Milk,  skim  .... 

i|  cups 

37.0 

9-3 

1.49 

Eggs 

li  eggs 

36.4 

9.1 

1-47 

Buttermilk  .... 

li  cups 

33.6 

8.4 

1-34 

Sausage,  Frankfort     . 

I  sausage 

31-3 

7.8 

1. 25 

Peas,  dried  .... 

2  tablespoons  (uncooked) 

27.7 

6.9 

1. 10 

Beans,  navy     .     .     . 

1  cup  (uncooked) 

26.1 

6.5 

1.04 

Cheese,  American .     . 

i|  in.  cube 

26.0 

6.5 

1.04 

Beans,  baked  (canned) 

i  cup 

21.5 

5-4 

0.86 

Milk,  whole      .     .     . 

fcup 

19.0 

4.8 

0.77 

Peanuts,  shelled    .     . 

2  dozen  singles 

18.8 

4-7 

0.75 

Oatmeal      .... 

I  cup  (cooked) 

16.8 

4.2 

0.67 

Macaroni    .... 

I  cup 

14.8 

3.7 

0.59 

Bread,  white    .     .     . 

2  small  slices 

14.4 

3-6 

0.58 

Almonds,  shelled  .     . 

12-15  nuts 

12.9 

3-2 

0.51 

Wheat,  flaked  .     .     . 

f  cup  (cooked) 

12.7 

3.2 

0.51 

Cornmeal    .... 

f  cup  (cooked) 

10.4 

2.6 

0.42 

Walnuts,  shelled  .     . 

8-16  meats 

10.4 

2.6 

0.42 

Chocolate,  bitter  .     . 

^  square 

8.4 

2.1 

0.33 

Sulphur  is  supplied  in  the  form  of  protein  food,  and 
if  the  nitrogen  requirement  is  met  the  sulphur  need  give 
no  concern. 

Phosphorus  is  equally  important  with  nitrogen, 
though  required  in  smaller  amounts.  It  forms  a  part 
of  every  active  cell  of  the  body  and,  along  with  calcium, 
helps  to  give  rigidity  to  the  bones.  It  is  not  limited  like 
nitrogen  and  sulphur  to  the  protein  of  food,  but  is  found 


22 


FEEDING  THE  FAMILY 


sometimes  associated  with  protein,  as  in  the  protein  of 
the  yolks  of  eggs  (called  vitellin),  or  one  of  the  proteins 
of  milk  (casein) ;  sometimes  associated  with  fat,  as  in 
the  yolks  of  eggs  (in  the  lecithin) ;  and  sometimes  in 
simpler  forms  in  grains,  fruits,  and  vegetables. 

Amounts  of  Phosphorus  in  ioo-Calorie  Portions  of  Some  Common 
Food  Materials 


Food  Material 


Phosphoric 

Measure  of  Portion 

Acid 

Grams 

li  cups 

0.61 

5  ounces  (uncooked) 

0.60 

4  cups  of  I  in.  pieces 

0.54 

2^  cups  (cooked) 

O.S4 

5  ounces  (uncooked) 

0.50 

2  large  heads 

0.47 

1  medium  head 

0-45 

2^  ounces  (uncooked) 

0.42 

5f  tbsp. 

0.40 

2o  stalks 

0.39 

i|  in.  cube 

0.329 

i  cup  (uncooked) 

0.326 

f  cup 

0.303 

4  cups  of  I  in.  pieces 

0.30 

2  cups  of  ^  in.  cubes 

0.292 

2i  cups  of  I  in.  pieces 

0.284 

5  cups  (shredded) 

0.28 

2  yolks 

0.27 

if  cups  (cooked) 

0.257 

2  tbsp.  (uncooked) 

0.25 

i^  eggs 

0.24 

3-4  medium 

0.24 

I  cup 

0.24 

I  cup  (cooked) 

0.216 

^cup 

0.21 

2  slices 

0.19 

i|  cups 

0.18 

I  medium 

0.166 

2  doz.  singles 

0.16 

Buttermilk    . 
Codfish,  fresh 
Celery      .     . 
Spinach    .     . 
Haddock,  fresh 
Lettuce     .     . 
Cauliflower   . 
Beef,  lean 
Cheese,  cottage 
Asparagus     , 
Cheese,  hard 
Beans,  dried 
Milk    .     .     . 
Rhubarb  .    . 
Turnips    .     . 
Beans,  string 
Cabbage 
Egg  yolk  .     . 
Tomatoes 
Peas,  dried    . 
Eggs    .     .     . 
Onions      .     . 
Peas,  fresh    . 
Oatmeal   .     . 
Corn,  green  . 
Bread,  graham 
Raspberries  . 
Potatoes  ,     . 
Peanuts 


THE  SIGNIFICANCE   OF  FOOD 


23 


Iron  is  another  element  essential  to  body  structure. 
It  enters  into  the  composition  of  the  red  corpuscles  of 
the  blood  (essential  to  the  conveyance  of  oxygen  to  the 
cells  and  hence  to  the  burning  of  the  fuel  foods)  and  also 
is  an  element  in  the  structure  of  all  active  cells,  so  play- 
ing a  part  in  secretion  and  growth.  While  not  needed 
in  very  large  amounts,  it  is  so  important  that  the  new- 
born child  is  not  left  to  the  chances  of  getting  it  in  his 
food,  but  comes  into  the  world  with  a  special  supply  to 
tide  him  over  the  first  few  months  while  he  is  getting 
adjusted  to  the  outer  world.  It  is  found  in  a  variety  of 
foods,  among  the  most  valuable  being  egg  yolks  and 
green  vegetables,  especially  spinach. 

Amounts  of  Iron  in  ioo-Calorie  Portions  of  Some  Common  Food 
Materials 


Food  Material 


Spinach    .     . 
Beans,  string 
Cabbage 
Beef,  lean 
Celery       .     . 
Egg  yolk 
Strawberries 
Beans,  dried 
Eggs    .     .     . 
Tomatoes 
Carrots     .     . 
Peas,  dried    . 
Potatoes  .     . 
Beets   .     .     . 
Turnips    .     . 
Bread,  graham 
Grapes      .     . 


Measxjre  of  Portion 


2 1  cups  (cooked) 

2  J  cups  of  I  in.  pieces 

5  cups  (shredded) 

2I  ounces  (uncooked) 

4  cups  of  i  in.  pieces 

2  yolks 

1 1  cups 

i  cup  (uncooked) 

li  eggs 

if  cups  (cooked) 

3-4  medium 

2  tbsp.  (uncooked) 

1  medium 
2-4  medium 

2  cups  of  I  in.  cubes 
2  slices 

I  large  bunch 


Iron 
Grams 


0.0133 

0.0038 

0.003s 

0.0032- 

0.0027 

0.0023 

0.0023 

0.0020 

0.0019 

0.0017 

0.0016 

0.0015 

0.0015 

0.0013 

0.0613 

0.0013 

0.0013 


24 


FEEDING  THE  FAMILY 


Amounts  of  Iron  in  ioo-Calorie  Portions  of  Some  Common  Food 
Materials  —  Continued 


Food  Matertat. 

Measure  of  Portion 

Iron 
Grams 

Onions 

Raisins 

Figs 

Oatmeal 

Prunes 

3-4  medium 

icup 

ih  large 

1  cup  (cooked) 
4-5  prunes 

f  cup 

2  slices 

O.OOII 
O.OOIO 
O.OOIO 

0.0009 
0.0009 
0.00034 
0.0003 

Milk 

Bread,  white 

Without  calcium  strong  bones  and  teeth  are  impossible, 
since  it,  in  combination  with  phosphorus,  is  the  chief 
mineral  element  of  these  tissues.  By  far  the  most  valu- 
able food  for  calcium  is  milk,  100  Calories  of  milk  yield- 
ing as  much  as  could  be  got  from  about  2400  Calories  of 
white  bread  and  meat.  Considerable  calcium  can  be  ob- 
tained from  the  grains  if  the  outer  coats  are  included,  but 
very  Httle  from  cereal  preparations  made  without  them,  as 
a  comparison  of  whole  wheat  and  white  flour  will  show. 

Amounts  of  Calcium  in  ioo-Calorie  Portions  of  Some  Common 
Food  Materials 


Food  Material 


Cauliflower  . 

Celery       .  . 

Buttermilk  . 

Spinach    .  . 

Cheese      .  . 

Milk    .    .  . 

Cabbage  .  . 
Beans,  string 


Measure  of  Portion 


^  medium  head 

4  cups  of  \  in.  pieces 
i\  cups 

25  cups  (cooked) 
if  in.  cube 
f  cup 

5  cups  (shredded) 

2  cups  of  I  in.  pieces 


Calcium 
Oxide 
Grams 


o.SS 
O.S4 
0.41S 

0.37 

0.25 

0.239 

0.214 

0,177 


C! 


M    CO  M    (0«l« 


•2   o  y  «i  ^  (u 


s       c  a 


ad  S 

•§  woooS 
« 

k,    M  «  to  •*  «o 


^  s 


THE   SIGNIFICANCE  OF  FOOD 


25 


Amount  of  Calcium  in  ioo-Calorie  Portions  of  Some   Common 
Food  Materials  —  Continued 


Food  Material 


Measure  of  Portion 


Calcium 
Oxide 
Grams 


Carrots  .... 
Blackberries  .  . 
Strawberries  .  . 
Onions      .... 

Figs 

Tomatoes  .  .  . 
Lemon  juice  .  . 
Beans,  dried      .     . 

Eggs 

Beets 

Peas,  fresh  .  .  . 
Oatmeal  .... 
Prunes  .... 
Raisins  .... 
Potatoes  .... 
Bread,  whole  wheat 
Bread,  white  .  . 
Beef,  lean  .  .  . 
Crackers,  soda  .  . 
Cornmeal      .     .     . 


3-4  medium 

1 1  cups 

i^  cups 

3-4  medium 

1 1  large 

if  cups  (cooked) 

I  cup 

I  cup  (uncooked) 

if  eggs 

2-4  medium 

I  cup 

I  cup  (cooked) 

4-5  prunes 

icup 

1  medium 

2  slices 
2  slices 

2I  ounces  (uncooked) 

4  crackers 

I  cup  (cooked) 


0.168 

0.13 

0.13 

0.12 

0.089 

0.087 

0.083 

0.063 

0.06 

0.06 

0.032 

0.03 

0.02 

0.02 

0.019 

0.016 


0.009 
0.006 
0.004 


The  other  elements  which  go  to  make  up  the  body 
structure  are  not  only  required  in  comparatively  small 
amounts,  but  are  practically  certain  to  be  provided  if  the 
diet  contains  the  range  of  foods  which  will  include  the 
four  already  mentioned.  Hence  for  practical  purposes 
they  may  be  dismissed  without  further  discussion. 

Balance  Wheels  for  the  Human  Machine 
A  man  with  locomotor  ataxia  is  a  pitiable  sight.     He 
can  move  about,  but  he  has  lost  the  power  to  control 


26  FEEDING  THE  FAMILY 

his  movements  at  will.  He  makes  us  realize  what  fine 
coordination  of  nerves  and  muscles  ordinary  people 
enjoy.  Now  the  body  is  composed  of  many  units,  each 
with  activities  of  its  own,  but  subservient  to  the  welfare 
of  the  whole;  there  are  glands,  like  the  pancreas  and 
the  thyroid,  which  play  a  wonderful  part  in  this  coordi- 
nation. If  the  pancreas  becomes  seriously  deranged, 
the  body  loses  the  power  to  burn  carbohydrate  and  this 
most  valuable  of  fuel  foods  is  lost  to  the  economy;  if 
the  thyroid  gets  excessively  active,  the  body  may  burn 
fuel  faster  than  it  can  be  supplied,  and  the  victim  grows 
emaciated. 

So,  too,  the  chemical  elements  which  make  up  the 
body  substance  must  be  nicely  balanced  or  trouble 
ensues.  The  blood  maintains  its  neutrality,  the  heart 
its  regular  beat,  nerves  and  muscles  their  ready  response 
to  every  impulse,  largely  through  the  presence  of  phos- 
phorus, calcium,  magnesium,  sodium,  and  potassium  in 
suitable  amounts  in  the  tissues  and  fluids.  Water  helps 
to  regulate  the  concentration  of  the  mineral  elements, 
to  make  possible  the  transportation  of  materials  to  the 
tissues  by  holding  them  in  solution  in  the  body  fluids, 
and  to  faciUtate  the  removal  of  waste  through  the  kidney 
drainage  system.  The  elements  which  enter  into  food 
in  other  forms  than  protein,  fat,  carbohydrate,  and 
water  are  conveniently  grouped  together  as  ash  constit- 
uents, because  they  constitute  the  part  left  behind  as 
ash  when  food  materials  are  burned.  They  are  some- 
times styled  "salts"  or  "mineral  matter." 

Besides  the  fuel  foodstuffs,  water,  and  ash  constituents, 


THE   SIGNIFICANCE  OF  FOOD  27 

there  are  substances  existing  in  minute  quantities  in 
some  foods  and  not  in  others  which  exercise  a  profound 
influence  upon  nutrition.  These  have  only  recently 
been  studied  at  all,  and  their  exact  nature  is  still  a 
matter  of  investigation.  They  are  spoken  of  as  *' vita- 
mines"  or  ''accessory  food  substances."  Young  white 
rats  fed  a  diet  of  strictly  pure  protein,  fat,  carbohydrate, 
and  ash  constituents  in  suitable  proportions,  will  not 
grow.  If,  however,  certain  natural  food  fats,  such  as 
butter,  or  beef  fat,  be  substituted  for  the  highly  refined 
fat,  an  improvement  is  very  quickly  noted.  So,  too, 
persons  living  almost  exclusively  on  polished  rice  develop 
a  disease  called  beriberi,  which  can  be  cured  by  feeding 
the  unpolished  rice,  or  by  substituting  beans  for  a  small 
part  of  the  rice.  The  United  States  stamped  beriberi 
out  of  the  ranks  of  the  Philippine  scouts  within  three 
years  by  such  simple  changes  in  their  army  ration. 
Furthermore,  individuals  restricted  to  a  diet  of  dried 
and  cooked  rations,  especially  if  Umited  in  variety,  run 
the  risk  of  developing  scurvy,  which  is  readily  cured  by 
the  addition  of  such  fresh  foods  as  oranges,  lemons,  limes, 
potatoes,  and  cabbage.  Babies  fed  exclusively  on  cooked 
milk  or  dried  prepared  foods  run  a  similar  risk,  and 
should  have  some  fresh  food,  such  as  milk  or  orange 
juice,  included  in  the  diet  if  it  Trust  consist  largely  of  the 
cooked  or  dried  material. 

Under  ordinary  conditions  there  is  comparatively  little 
danger  of  scurvy  or  beriberi,  since  many  foods  contain 
vitamines  and  few  people  confine  themselves  strictly  to 
cooked  and  dried  foods.     But  it  is  well  to  know  of  the 


28  FEEDING  THE  FAMILY 

possible  results  of  a  too  restricted  ration  and  to  include 
some  fresh  food  in  the  diet,  such  as  uncooked  fruits  and 
vegetables  or  unpasteurized  milk,  as  well  as  to  see  that 
there  is  some  variety  in  the  kinds  of  food  from  time  to 
time,  so  that  all  the  elements  contributing  to  good 
nutrition  may  be  represented. 


CHAPTER  II 

THE  CARE  OF  THE  DIGESTIVE  MECHANISM 

The  first  requirement  for  good  nutrition  is  an  adequate 
supply  of  fuel  for  all  body  activities.  This  must  be  ac- 
companied by  or  include  those  substances  which  serve  to 
build  up  the  organism  and  maintain  it  in  repair,  con- 
stituting a  so-called  '^ balanced  diet."  Many  selections 
of  food  will  theoretically  accomplish  these  results,  but 
not  all  of  them  are  equally  successful  in  practice.  It  is 
possible  to  make  a  balanced  ration  from  two  or  three 
foods,  if  carefully  selected,  and  eat  these  to  the  exclusion 
of  all  others.  One  may  take  the  whole  day^s  supply  of 
protein  in  the  form  of  cottage  cheese,  or  of  beans ;  may 
divide  the  total  day's  food  in  two  meals  or  six ;  serve 
molasses  on  meat,  as  truly  a  combination  of  protein  and 
carbohydrate  as  bread  and  meat..  But  we  must  ask 
whether  these  practices  represent  the  highest  art  in  caring 
for  the  human  machine.  It  makes  a  great  deal  of 
difference  in  an  engine  whether  the  coal  for  the  day 
is  put  in  all  at  once  or  at  intervals,  whether  in  large 
lumps  or  fine  dust.  We  may  lose  valuable  fuel  through 
imperfect  combustion  if  the  fires  are  choked.  Coal  may 
fall  through  the  grate  and  be  lost  with  the  ashes  if  not  of 
suitable  size.    The  walls  of  the  fire  chamber  may  be 

29 


30  FEEDING  THE  FAMILY 

burned  out  by  bad  packing  preventing  circulation  of  air. 
So  in  the  case  of  the  human  furnace  a  great  deal  depends 
upon  the  way  in  which  the  fuel  is  introduced. 

We  gather  food  materials  from  the  four  quarters  of  the 
globe,  prepare  them  in  factory  and  kitchen  for  the  table, 
and  yet  when  the  products  come  to  the  table  they  are 
mostly  crude  material  so  far  as  the  body  is  concerned. 
Food  must  be  subjected  to  many  processes  in  that  long 
and  tortuous  tract  which  we  call  the  alimentary  canal 
before  it  can  enter  upon  its  real  functions  in  the  living 
cells  where  energy  is  liberated  and  new  material  built. 
And  the  way  it  behaves  in  that  canal  is  of  great  import 
for  good  nutrition.  If  it  irritates  the  sensitive  walls  of 
stomach  or  intestines,  the  whole  body  is  depressed,  and 
the  cells  may  be  unable  to  make  use  of  good  material 
when  finally  brought  to  them.  If  it  is  crowded  along 
too  fast,  with  no  time  allowed  between  meals  for  rest  of 
the  digestive  organs,  a  strike  may  be  inaugurated  against 
such  bad  working  conditions  and  the  poor  body  left  to 
starve  in  the  midst  of  plenty. 

Before  discussing  in  detail,  therefore,  the  food  needs 
of  individual  members  of  the  family, it  will  be  worthwhile 
to  give  some  attention  to  those  principles  in  the  choice 
and  manner  of  taking  food  which  in  general  tend  to  con- 
serve or  promote  good  digestion  and  are  more  or  less 
appUcable  to  all.  The  final  purposes  in  digestion  are 
(i)  to  bring  all  foods  into  fluid  form,  (2)  to  separate  all 
proteins  into  their  amino  acid  fragments,  (3)  to  divide 
all  fats  into  two  components  (fatty  acids  and  glycerol), 
soluble  in  the  digestive  fluids,  and  (4)  to  divide  all  car- 


THE  DIGESTIVE  MECHANISM  31 

bohydrates  into  their  component  parts  (simple  sugars). 
In  such  simple  forms  foods  pass  into  the  blood  stream 
and  thence  to  the  tissues. 

The  processes  by  which  these  objects  are  attained  are 
partly  mechanical  and  partly  chemical.  They  begin 
when  food  is  taken  into  the  mouth  and  continue  in  orderly 
fashion  until  the  products  indicated  above  pass  through 
the  intestinal  walls  into  the  blood  and  lymph,  and  the 
waste  material  is  eliminated  in  the  feces. 


o( 


The  Part  of  the  Mouth  in  Good  Digestion 

guard  at  the  beginning  of  the  alimentary  tract 
stands  the  mouth,  whose  first  duty  is  to  grind  up  coarse 
foods  and  soften  or  possibly  dissolve  them.  Fluid  foods 
relieve  the  mouth  of  this  duty  and  are  therefore  selected 
when  ^e  teeth  are  missing  or  when  for  some  other 
reason  chewing  is  not  likely  to  be  well  done.  Fine  minc- 
ing will  to  a  large  extent  accomplish  the  same  purpose ; 
so  beef  is  sometimes  scraped  free  of  all  tough  fibers, 
vegetables  and  hard-cooked  eggs  put  through  a  fine 
sieve  when  great  ease  of  digestion  is  desired.  On  the 
other  hand,  when  chewing  is  possible,  similar  fineness 
and  softness  may  be  attained  by  giving  foods  which 
must  be  chewed  in  order  to  swallow  them,  such  as  crisp 
toast,  zwiebach,  and  hard  crackers,  which  tend  to  break 
up  in  fine  pieces  and  are  not  only  softened  but  actually 
dissolved  by  the  saliva,  which  has  the  power  ^f  acting 
chemically  upon  carbohydrate  material.  The  agents  in 
the  alimentary  tract  which  split  up  proteins,  fats,  and 
carbohydrates  into  the  fragments  which  can  pass  through 


32  FEEDING  THE  FAMILY 

the  intestinal  walls  (amino  acids,  fatty  acids  and  glycerol, 
and  simple  sugars)  are  technically  called  enzymes. 
They  have  been  likened  to  keys,  each  fitting  a  single 
kind  of  lock,  and  setting  free  a  simpler  substance,  as  if 
one  had  a  nest  of  boxes  and  a  key  to  each  by  which  the 
next  smaller  could  be  released.  Thus  in  the  saliva  of 
the  mouth  we  find  an  enzyme  called  ptyaHn.  It  will 
unlock  a  starch  unit,  producing  what  we  may  call  a 
''double  sugar"  1  (maltose);  this  in  turn  must  be  un- 
locked by  another  enzyme  which  will  set  free  from  it  a 
simple  sugar,  —  the  kind  which  the  blood  can  take  to  the 
muscles  to  burn  for  fuel.  By  means  of  nicely  adjusted  se- 
ries of  enzymes  the  body  is  kept  from  being  overwhelmed 
with  the  kind  of  material  which  it  is  trying  to  use. 
If  we  take  at  one  time  a  large  quantity  of  glucose, 
especially  when  the  stomach  contains  no  food  which 
might  help  to  dilute  it,  we  are  liable  to  irritation  of  the 
stomach  and  possibly  of  the  small  intestines,  although 
glucose  is  a  simple  sugar  and  requires  only  to  pass  into 
the  blood  to  be  available  to  the  body.  This  trouble  is 
simply  due  to  the  fact  that  the  body  has  too  much  of  it 
to  take  care  of  at  once.  If  it  is  greatly  diluted  with 
water  before  taking,  it  will  cause  no  trouble ;  or  if  taken 
in  small  enough  quantities  to  be  diluted  by  the  saliva, 
or  mixed  with  other  foods  so  that  it  is  thoroughly  diluted 
by  them.  When  starch  is  taken,  it  is  gradually  changed 
to  sugar,  and  this  is  one  great  reason  why  it  is  better  to 
have  most  of  our  carbohydrate  food  in  the  form  of 
starch  rather  than  of  sugar.  But  starch  needs  to  be 
*  Technically  known  as  a  disaccharid. 


THE  DIGESTIVE  MECHANISM  33 

cooked  so  that  the  enzymes  can  readily  attack  it 
and  large  masses  of  starchy  food  broken  up  so  that  the 
digestive  juices  can  reach  every  particle.  Foods  which 
become  pasty  in  the  mouth,  such  as  hot  breads  of  many 
kinds,  soggy  potatoes,  or  unripe,  raw  bananas,  tend  to 
slip  down  the  throat  in  lumpy  masses  little  affected 
by  the  saliva  and  hard  for  the  other  juices  to  penetrate. 
This  is  another  reason  why  baked  potatoes,  baked  ban- 
anas, and  hard,  dry  bread-stuffs  are  better  for  steady 
diet  than  the  pasty  foods  just  mentioned.  Pure  starches, 
like  cornstarch  and  tapioca,  may  be  cooked  rather 
quickly,  but  cereal  foods,  especially  such  forms  as  break- 
fast preparations  of  oats,  corn,  barley,  and  wheat,  have 
their  starch  grains  sealed  within  pockets  of  cellulose, 
which  the  body  enzymes  cannot  soften  and  which  are 
not  usually  well  broken  by  chewing.  Hence  without 
long,  slow  cooking  to  loosen  up  these  cellulose  walls, 
much  of  the  starch  will  fail  to  digest. 

Besides  helping  to  grind  and  soften  all  hard,  coarse 
food  and  to  digest  carbohydrate,  chewing  is  one  of  the 
signals  to  the  stomach  to  prepare  for  its  duty.  The  ali- 
mentary canal  is  operated  like  a  complex  railway  sys- 
tem. Signals  are  sent  ahead  and  the  way  prepared  for 
the  oncoming  load.  Hence,  while  we  cannot  add  to  or 
take  away  from  the  energy  which  a  food  may  contain 
by  the  care  with  which  we  chew  it,  we  can  make  it 
easier  for  the  rest  of  the  digestive  work  to  be  carried  on 
smoothly.  We  may  thus  save  ourselves  from  some  of 
the  dangers  of  "indigestion,"  which  often  seems  to  be 
the  chief  topic  when  people  discuss  their  food. 


34  FEEDING  THE   FAMILY 

The  Part  of  the  Stomach  in  Good  Digestion 

The  stomach  is  the  great  reservoir  into  which  food 
from  the  mouth  quietly  settles.  The  receiving  end  holds 
it  in  such  a  way  that  the  gastric  juice  penetrates  it 
slowly ;  and  the  digestion  of  starchy  food,  begun  in  the 
mouth  if  the  food  has  been  thoroughly  chewed  and  mixed 
with  saliva,  may  continue  here  for  some  time,  till  contact 
with  the  acid  gastric  juice  stops  the  action  of  the 
salivary  enzyme  and  ends  one  chapter  in  the  story  of 
digestion. 

A  good  flow  of  healthy  gastric  juice  depends  upon 
many  factors.  Regularity  in  time  of  meals  is  one. 
Habit  is  a  powerful  force  in  digestion  as  elsewhere,  and 
the  habit  of  responding  to  food  at  regular  times  and 
those  only  will  do  much  to  keep  the  stomach  healthy. 
Most  people  are  exceedingly  careless  in  this  respect, 
and  good  food  is  often  blamed  for  bad  results,  when  the 
broken  schedule  was  really  what  upset  the  system. 

Efficient  mastication  has  already  been  mentioned  as 
a  factor  in  putting  the  stomach  in  good  humor  to  receive 
food,  and  in  sending  the  food  down  in  such  shape  that 
it  can  be  taken  care  of  with  ease.  The  pleasurable  sen- 
sations from  the  sight,  smell,  and  taste  of  food  not  only 
''make  the  mouth  water,''  but  the  stomach  also.  Some 
foods  stimulate  a  flow  of  gastric  juice  aside  from  any 
pleasant  sensations  they  may  produce,  and  are  of  great 
value  when  appetite  fails  or  when  for  some  other  reason 
the  stomach's  responses  to  food  in  general  are  weak. 
Water  is  such  a  substance  and  can  be  taken  a  few  minutes 


THE  DIGESTIVE   MECHANISM  35 

before  or  at  the  beginning  of  a  meal  with  positive  stimu- 
lating effect.  The  most  efficient  gastric  stimulants  are 
those  substances  which  give  flavor  to  meats ;  hence  the 
advantage  of  meat  early  in  the  meal  when  it  is  served, 
and  the  value  of  beginning  a  meal  with  soups  contain- 
ing the  extracts  of  meat,  such  as  bouillon,  consomme, 
and  other  kinds  with  meat  stock  as  the  foundation, 
when  the  stomach  responses  are  feeble.  Herein  lies  the 
chief  value  of  beef  broth  for  invalids ;  but,  since  beef 
broth  itself  has  little  if  any  fuel  value,  it  should  be 
accompanied  by  some  ''  real  food,"  which  it  will  help  to 
digest. 

The  general  nervous  state  of  the  person  is  very  quickly 
reflected  in  the  stomach.  *' Laugh  and  grow  fat"  is  a 
wise  saw.  Attention  to  the  appearance  of  food  on  the 
table  and  other  devices  which  tend  to  put  the  pro- 
spective eater  in  a  happy  frame  of  mind  are  worth  while 
from  this  point  of  view.  Excitement,  worry,  anger,  chill, 
fatigue,  all  tend  to  retard  the  digestive  processes  and  the 
greatest  skill  in  the  choice  of  easily  digested  food  may 
be  of  no  avail  while  these  unfavorable  states  persist. 
If  food  must  be  taken  under  such  conditions,  it  is  best 
taken  in  some  warm,  rather  dilute  fluid  form,  such  as 
soup,  cocoa,  malted  milk,  gruel,  or  a  raw  egg  beaten  up 
in  milk.  Next  best  is  some  very  dry  food  which  has  to 
be  moistened  and  softened  in  the  mouth  and  reaches 
the  stomach  nearly  fluid,  such  as  toast  crisp  throughout, 
which  may  be  accompanied  by  some  finely  minced, 
lightly  cooked  lean  meat. 

Concentrated  foods  of  various  kinds  are  apt  to  prove 


36  FEEDING  THE  FAMILY 

irritating,  especially  to  a  sensitive  stomach.  Among 
such  foods  are  cheese,  candy,  nuts,  strongly  acid  fruits. 
These  should  be  used  in  small  amounts  at  a  time,  and  in 
combination  with  bland  foods  which  will  dilute  them, 
—  crackers,  bread  or  macaroni  with  cheese,  candy 
only  at  the  end  of  a  meal  (never  on  an  empty  stomach, 
as  concentrated  sugar  is  particularly  irritating),  nuts  in 
small  quantities  along  with  other  food  less  rich  in  fat 
and  less  concentrated,  acid  fruits  very  much  diluted,  as 
in  lemonade  or  cherry  tapioca. 

The  rate,  and  hence  often  the  comfort,  of  digestion  is 
further  influenced  by  the  proportions  of  protein,  fat, 
and  carbohydrate  eaten.  Water  passes  through  the 
stomach  very  quickly.  Carbohydrates  tend  to  pass  out 
faster  than  proteins  and  proteins  faster  than  fats.  Mix- 
tures of  protein  and  carbohydrate  go  faster  than  proteins 
alone,  but  more  slowly  than  carbohydrates.  Mixtures 
of  fat  and  protein,  on  the  other  hand,  go  more  slowly 
than  either  alone.  This  retarding  effect  of  fat  is  an 
advantage  or  disadvantage  according  to  circumstances. 
The  healthy  empty  stomach  tends  to  contract  rhyth- 
mically, with  more  or  less  insistence,  producing  the 
*' pangs  of  hunger."  Its  possessor,  therefore,  may  find 
himself  very  uncomfortable  between  meals,  complaining 
that  his  food  does  not  "stay  by  him.''  He  does  not 
need  a  diet  that  relieves  the  stomach,  but  rather  one 
which  tends  to  require  some  time  for  digestion,  and  this 
can  be  accomplished  by  the  ttse  of  more  fat.  Such  a 
person  can  eat  pork  and  beans,  sausage,  suet  pudding, 
mince  pie,  and  the  like  without  discomfort,  especially  if 


THE  DIGESTIVE  MECHANISM  37 

leading  an  out-of-door  life.  A  less  vigorous  person 
would  find  such  foods  delaying  digestion  unduly ;  hence 
they  are  usually,  and  very  properly,  considered  hard  to 
digest.  The  same  is  true  of  other  foods  where  a  con- 
siderable amount  of  fat  is  intimately  mixed  with  proteins 
or  even  with  carbohydrates,  such  as  fat  meats,  rich  sauces, 
pastries,  cakes.  A  good  cook  is  not  always  the  safest 
provider  of  the  family  food  because  of  her  tendency  to 
load  up  all  kinds  of  dishes  with  cream  and  butter.  The 
taking  of  fat  is  less  likely  to  be  overdone  if  it  is  served  by 
itself  as  butter  for  bread,  or  as  thin  cream  for  beverages 
and  cereals,  than  when  it  is  used  liberally  in  the  kitchen. 
Most  people  can  eat  large  amounts  of  carbohydrate 
food  with  ease.  Thus  bread,  in  which  eight- tenths  of 
the  Calories  are  in  the  form  of  carbohydrate,  is  the 
''staff  of  life."  But  there  are  persons  in  whose  stomachs 
carbohydrates  tend  to  ferment  very  easily,  usually  be- 
cause of  bad  mastication,  little  gastric  acid,  or  poor  mus- 
cular activity  of  the  stomach.  These  need  to  eat  less 
carbohydrate  food  than  others  and  to  rely  more  upon 
protein  and  simple  forms  of  fat  for  fuel.  As  already 
pointed  out,  sugars  ferment  more  readily  and  are  liable 
to  be  more  irritating  than  starchy  foods,  so  that  good 
results  are  often  obtained  merely  by  ruling  out  sugars 
and  very  sweet  foods.  At  other  times  foods  containing 
much  cellulose,  such  as  green  vegetables,  must  be 
excluded  because  the  cellulose  tends  to  retard  carbohy- 
drate digestion,  unless  it  is  removed  through  a  strainer. 
Usually  it  is  wise  to  enforce  good  mastication  by  the 
use  of  hard,  dry  breadstuffs. 


38  FEEDING  THE  FAMILY 

Good  stomach  digestion  depends,  in  general,  upon 
keeping  the  whole  body  in  good  condition  by  breathing 
fresh  pure  air,  taking  suitable  exercise,  cultivating  cheer- 
ful mental  habits;  observing  regular  mealtimes,  and 
refraining  from  food  at  all  other  times ;  avoiding 
food  when  greatly  overwrought  or  exhausted,  or  lim- 
iting it  to  simple,  warm,  fluid  foods;  masticating 
thoroughly  so  that  food  never  goes  down  in  large  lumps ; 
paying  some  regard  to  the  retarding  effect  of  fat  on 
digestion;  and  avoiding  large  amounts  of  very  con- 
centrated or  irritating  foods. 

Good  Digestion  in  the  Small  Intestine 

Into  the  small  intestine  by  spurts  from  the  stomach 
comes  material  in  various  stages  of  digestion,  mostly 
fluid,  with  small  particles  of  insoluble  or  still  undissolved 
substances  floating  in  it.  Here  are  enzymes  greater  in 
number  and  more  powerful  in  action  than  anywhere  else 
in  the  alimentary  canal.  The  acid  gastric  juice  sends  a 
call  to  the  pancreas  through  a  special  *' chemical  messen- 
ger'^ and  out  pours  a  fluid  with  enzymes  for  starch,  pro- 
tein, and  fat.  From  the  walls  of  the  intestine  itself 
numbers  of  tiny  glands  supply  a  secretion  containing 
enzymes  for  breaking  up  the  last  combinations,  setting 
free  amino  acids  from  the  larger  protein  fragments  left 
by  the  other  enzymes,  and  also  dividing  all  the  remain- 
ing double  sugars  into  simple  sugars.  The  bile  flows  into 
the  intestine  and  makes  conditions  more  favorable  for 
these  changes,  especially  helping  in  the  digestion  of  fat. 

In  the  small  intestine  we  find  two  systems  of  move- 


THE  DIGESTIVE  MECHANISM  39 

ments.  By  one  the  food  is  very  thoroughly  mixed  with 
the  digestive  juices  containing  the  enzymes,  and  brought 
into  contact  with  the  tiny  fingerHke  projections  on  the 
intestinal  walls  which  absorb  the  digested  materials  and 
start  them  on  their  journey  to  the  tissues  that  need  them. 
By  the  other,  the  material  is  moved  along  from  part  to 
part,  meeting  fresh  surfaces  for  absorption,  and  leaving 
less  and  less  to  be  pushed  into  the  large  intestine. 

Good  health  in  the  small  intestine  is  very  quickly 
affected  by  conditions  in  the  stomach.  Hence  it  is  for- 
tunate that  the  stomach  is  very  sensitive  to  bad  feeding 
and  gives  us  warAing  of  what  we  may  be  doing  to  the 
more  important  intestinal  tube.  Any  nervous  disturb- 
ance affecting  the  stomach  is  likely  to  be  shared  sym- 
pathetically by  its  neighbor.  Anger,  fear,  and  other 
painful  emotions  tend  to  stop  digestion  in  all  parts. 
Bacteria  of  various  kinds  thrive  in  the  small  intestine, 
and  when  food  is  not  digested  at  the  normal  rate,  are 
likely  to  seize  it  and  devote  it  to  their  own  nourishment. 
Thus  carbohydrates  tend  to  ferment,  producing  trouble- 
some gases  and  irritating  acids ;  and  proteins  to  undergo 
putrefaction,  with  the  formation  of  products  which  are 
more  harmful  than  those  formed  by  carbohydrates, 
producing,  when  absorbed  into  the  system,  the  con- 
dition called  "auto-intoxication."  Fermentation  can  be 
lessened  by  limiting  carbohydrate  food,  and  putrefaction 
reduced  by  limiting  protein  food ;  the  dangers  6f  both 
can  be  avoided  in  part  by  care  in  mastication  and  choice 
of  the  form  in  which  the  food  is  taken,  and  in  part  by 
stimulating   normal  peristalsis   in   the   intestine  —  the 


40  FEEDING  THE  FAMILY 

movement  which  carries  the  food  downward  into  the 
large  intestine.  This  will  be  discussed  in  detail  after  a 
few  words  in  regard  to  the  large  intestine. 

Good  Digestion  in  the  Large  Intestine 

The  large  intestine  serves  in  great  measure  as  a  recep- 
tacle in  which  the  last  portions  of  digested  material  may 
be  sorted  out  from  the  waste  which  is  to  be  eliminated 
as  of  no  further  use  to  the  body.  No  digestive  enzymes 
are  furnished  in  its  fluids;  no  such  vigorous  mixing  of 
food  and  digestive  juices  occurs  as  in  the  small  intestine, 
though  a  slow  backward  movement  in  the  part  adjacent 
to  the  small  intestine  forces  the  material  in  this  part 
back  and  forth  to  insure  absorption  of  all  that  is  useful. 
At  intervals  a  vigorous  downward  push  forces  the  waste 
onward  and  finally  out  of  the  body  altogether. 

It  is  very  important  that  these  movements  of  large 
and  small  intestine,  conveying  material  along  the  tract, 
be  normal.  If  they  are  too  rapid,  digesrion  is  left  in- 
complete and  the  body  loses  valuable  food  material,  as 
in  diarrhea.  If  they  are  too  slow,  waste  accumulates, 
mechanically  irritating  to  the  intestinal  walls  and  to 
adjacent  parts;  bacteria  prey  upon  the  retained  ma- 
terial, and  ample  opportunity  is  afforded  for  the  absorp- 
tion of  any  poisons  which  they  may  produce,  thus  laying 
the  foundations  for  bad  complexions,  headaches,  sensa- 
tions of  fatigue,  irritation  of  the  appendix,  and  other 
unpleasant  conditions. 

The  peristaltic  movement  of  the  large  intestine  tends 
to  be  hindered  by  many  of  the  habits  of  civilized  life. 


THE  DIGESTIVE  MECHANISM  41 

In  the  first  place,  the  abdominal  muscles  are  likely  to 
have  less  exercise  and  hence  to  be  less  vigorous,  partly 
because  of  less  general  physical  activity  and  partly  be- 
cause of  more  confining  dress,  particularly  for  women. 
In  the  second  place,  food  is  likely  to  be  too  highly  refined. 
Some  bulk  is  necessary  for  intestinal  muscles  to  exer- 
cise against,  and  this  is  obtainable  only  by  taking  some 
indigestible  material  as  part  of  the  diet.  Animals  get 
ballast  in  the  form  of  sand,  or  bones,  or  the  woody  parts 
of  plants,  and  many  of  the  natural  foods  of  man  contain 
considerable  woody  fiber,  seeds,  and  other  forms  of 
cellulose.  But  by  our  modern  milling  processes  we 
remove  the  bran  from  grains;  in  our  market  gardens 
we  force  vegetables  so  that  their  fiber  is  very  deli- 
cate ;  we  discard  seeds  and  rind  of  fruits,  and  thus  make 
possible  a  diet  almost  free  from  ballast. 

Furthermore,  modern  transportation  makes  possible 
a  very  free  choice  of  food.  We  are  not  dependent  on  a 
problematic  catch  of  game  or  fish  for  meat ;  we  can  have 
it  every  day  and  three  times  a  day  so  long  as  we  have 
money  to  buy  it.  Therefore  we  may  unconsciously 
eliminate  from  the  dietary  or  relegate  to  an  insignificant 
place  foods  which  have  chemically  a  stimulating  in- 
fluence upon  the  movements  of  the  intestines,  such  as 
most  fruits  and  acid  vegetables. 

Finally,  habit  plays  a  large  part  in  normal  intestinal 
movement,  as  in  other  digestive  processes.  If  the  normal 
warning  is  disregarded,  it  soon  becomes  ineffective  and 
recalling  it  becomes  increasingly  difficult.  The  greatest 
stimulus   to   intestinal   movement   comes   immediately 


42  FEEDING  THE  FAMILY 

after  taking  food  into  the  stomach  and  particularly  after 
breakfast.  Thus  the  omission  of  breakfast,  common 
with  some  persons,  may  mean  the  loss  of  a  much  needed 
impulse. 

From  these  various  causes,  constipation  is  one  of  the 
recognized  ills  of  modern  Kfe.  One  has  only  to  notice 
advertisements  of  drugs  in  street  cars  and  on  billboards 
to  realize  this.  But  the  taking  of  drugs  is  a  poor  sub- 
stitute for  the  normal  control  of  the  aUmentary  tract 
by  diet,  and  is  to  be  countenanced  only  when  more 
hygienic  measures  fail. 

Diet  for  Constipation 

In  endeavors  to  remedy  or  avoid  constipation  through 
diet,  we  may  choose  then : 

(i)  Foods  rich  in  cellulose,  such  as  celery,  cabbage, 
string  beans,  dried  beans  and  lentils  with  their  hulls,  as- 
paragus, lettuce,  spinach,  onions,  raisins,  figs,  prunes,  and 
other  fruits  eaten  with  their  skins,  cereals  from  which  the 
bran  has  not  been  removed,  such  as  rolled  or  cut  oats 
and  wheat.  When  still  more  ballast  is  required,  bran 
itself  can  be  used  in  various  ways,  the  pleasantest  being 
as  bran  bread,  muffins,  or  crackers.  Another  plant 
product  which  serves  the  same  purpose  is  agar-agar 
or  "  vegetable  gelatin."  This  is  eaten  simply  cut  into 
small  pieces,  along  with  or  instead  of  some  breakfast 
food,  or  it  can  be  obtained  in  the  form  of  wafers.  It 
may  also  be  made  into  biscuits ;  boiled  in  water,  flavored 
and  cooled,  it  makes  an  edible  jelly.^     Successful  results 

^  One-fourth  ounce  of  agar-agar  will  solidify  one  quart  of  liquid 


THE  DIGESTIVE  MECHANISM  43 

from  the  use  of  such  foods  depend  largely  upon  taking 
a  sufficient  quantity  and  constantly  including  them 
in  the  diet. 

(2)  Foods  yielding  vegetable  acids,  such  as  lemons, 
oranges,  tomatoes,  rhubarb,  apples,  cider,  and  other 
fruits  and  fruit  juices  (except  blackberries,  which  are 
constipating).  The  acids  are  mild  stimulants  to  intes- 
tinal movement  and  most  people  find  fruit  pleasant  to 
take.  The  desired  results  are  often  gained  by  taking 
fruit  or  fruit  juice  the  first  thing  in  the  morning.  For 
persons  of  sensitive  stomach,  very  mild  fruit  should  be 
selected,  or  fruit  juice  diluted  with  water.  Hot  lemon- 
ade, prunes,  or  figs  may  be  tried  at  bed  time,  if  they  do 
not  cause  discomfort.  Liberal  serving  of  fruit  at  meals 
has  much  to  recommend  it  as  a  means  of  counteracting 
constipation. 

(3)  Foods  producing  slight  gas  formation,  such  as 
honey,  molasses,  spinach,  onions,  cauliflower,  and  some 
others.  These  tend  to  ferment  slightly;  the  gas  gene- 
rated breaks  up  hard  masses  in  the  intestine  and  also 
acts  as  a  slight  stimulant  to  movement.  Carbonated 
waters  may  bring  about  the  same  result  through  the  gas 
with  which  they  are  charged.  Honey  and  molasses  are 
best  taken  with  coarse  breads.  They  must  not  be  used 
too  freely  or  they  will  disturb  digestion.  The  vegetables 
may  be  effectively  served  as  salads  with  an  olive  oil  dress- 
ing, or  simply  cooked  and  seasoned  with  salt  and  butter. 

(4)  A  lubricant.  For  people  whose  digestion  of  fat  is 
rather  imperfect,  fat  in  liberal  quantities  is  often  laxa- 
tive and  such  may  be  benefited  by  a  tablespoonful  or 


44  FEEDING  THE  FAMILY 

two  of  olive  oil  before  breakfast  and  the  last  thing  at 
night.  For  most  people,  however,  the  lubricating  effect 
is  lost  through  digestion  of  the  fat  and  can  only  be  secured 
by  taking  an  indigestible  mineral  oil.  Such  substances 
do  not  actually  stimulate  intestinal  movement,  and  only 
aid  in  the  eHmination  of  waste  by  making  it  softer  and 
allowing  it  to  pass  along  the  tract  more  readily.  If 
movement  is  very  sluggish,  the  oil  may  slip  through 
without  carrying  feces  with  it,  in  which  case  foods  of  the 
two  types  indicated  above  must  also  be  used,  or  recourse 
had  to  drugs  which  specifically  stimulate  peristalsis, 
under  the  guidance  of  a  physician. 

A  large  volume  of  water,  two  glasses  or  more,  if  taken 
on  an  empty  stomach,  will  sometimes  start  intestinal 
peristalsis,  but  since  water  tends  to  be  absorbed  before  it 
reaches  the  large  intestine  its  action  is  rather  uncertain, 
differing  greatly  with  individuals.  However,  the  drink- 
ing of  water  freely  is  desirable,  as  it  helps  to  flush  out  the 
system  and  carry  waste  products  off  through  the  kidneys. 

Some  Anti-Constipation  Menus  ^ 
I 
Breakfast  :  An  orange 

Cut  oats,  cream 

Bran  muffins  and  honey 

Bacon 

Luncheon  :   Lentil  stew 
Triscuit 
Baked  apple  (skin  eaten) 

1  Two  glasses  of  water  or  a  glass  of  diluted  lemon,  orange,  or  other 
fruit  juice  should  be  taken  each  day,  on  arising. 


THE  DIGESTIVE  MECHANISM 


45 


Dinner  :        Vegetable  soup 
Roast  beef 

Spinach  ( large  serving) 
Baked  potatoes  (skins  eaten) 
Cabbage  salad 
Graham  bread 
Steamed  fig  pudding,  lemon  sauce 

n 

Breakfast  :  Stewed  prunes 

Shredded  wheat,  cream 
Tomato  omelet 
Graham  toast 

Luncheon  :   Pork  and  baked  beans 
Boston  brown  bread 
Sliced  pineapple 
Oatmeal  macaroons 

Dinner  :        Boiled  mutton,  caper  sauce 
Stewed  onions 

Lettuce  salad,  French  dressing 
Bran  wafers 
Lemon  jelly,  whipped  cream 


CHAPTER  III 
FOOD   FOR  THE  ADULl'  MAN 

A  HUMAN  being  requires  about  twenty-five  years  to 
complete  his  growth.  During  this  time  he  adds  to  his 
stature,  gains  in  weight,  and  changes  in  physiological 
and  mental  habits.  Then  he  enters  upon  a  period,  last- 
ing perhaps  from  a  quarter  to  a  third  of  a  century,  during 
which  his  body  may  maintain  a  fairly  constant  weight, 
and  no  marked  changes  occur  in  the  nature  of  any  of  his 
body  processes.  He  is  now  the  fully  built  ''working 
machine '*  and  his  first  food  requirement  is  adequate  fuel 
for  his  varied  activities. 

Some  of  the  general  principles  governing  choice  of  fuel 
have  already  been  discussed  in  Chapter  II.  We  are  now 
concerned  with  the  amount  of  fuel  which  will  maintain 
the  best  working  conditions.  Underfeeding  will  weaken 
the  body  by  causing  it  to  draw  upon  its  own  substance 
for  fuel ;  overfeeding  will  result  in  the  storage  of  an 
overload  of  fat,  interfering  with  normal  muscle  action 
and  making  unnecessary  weight  to  carry,  or  else  it  will 
tax  the  digestive  and  excretory  systems  to  the  point  of 
injury.  Ideal  conditions  exist  when  a  man  carries  a 
normal  weight  for  his  height,  and  his  daily  intake  of  food 
corresponds  closely  to  his  daily  expenditure  of  energy. 

46 


FOOD   FOR  THE  ADULT  MAN  47 

Energy  Requirements  of  the  Adult  Man 

■— '*  THE    SEDENTARY   MAN 

Studies  of  healthy  adult  men  lying  at  rest  in  a  respira- 
tion calorimeter/  after  fifteen  hours  without  food,  show 
that  in  the  work  of  maintaining  their  internal  body 
processes  (circulation,  respiration,  muscle  tension,  etc.) 
they  expend  about  0.45  Calories  per  pound  per  .hour ; 
that  is,  a  man  weighing  154  pounds  and  lying  quietly  in 
bed  without  food  for  twenty-four  hours  would  draw  upon 
the  tissues  of  his  body  for  fuel  to  the  extent  of  about 
1665  Calories.  From  this  fundamental  or  "  basal "  require- 
ment there  is  no  escape  while  normal  life  processes  go 
on.  If  food  be  taken  to  make  good  this  loss,  the  in- 
fluence of  food  itself  (often  called  the  "work  of  diges- 
tion") must  be  taken  into  account  in  making  up  the 
balance.  This  will  add  about  10  per  cent  to  the  total 
heat  production,  so  that  his  expenditure  will  be  about 
one-half  Calorie  per  pound  per  hour,  or  1850  Calories 
for  the  whole  day.  Every  movement  of  hand  or 
foot,  all  the  muscular  work  involved  in  raising  and 
keeping  the  body  in  a  sitting  or  standing  position,  or 
in  performing  the  varied  activities  of  daily  Ufe,  will 
make  definite  increases  in  the  energy  output,  all  of 
which  have  been  carefully  measured  in  scientific  labo- 
ratories. 

Sitting  quietly  in  a  chair,  with  only  the  movements 
usually  incident  to  sedentary  living,  such  as  changes  of 
posture,  movements  in  reading,  writing,  or  talking,  will 

^  See  page  1$. 


48 


FEEDING  THE  FAMILY 


make  the  total  fuel  cost  per  hour  about  three-fifths  of  a 
Calorie  per  pound.  Hence  a  man  of  average  weight, 
spending  eight  hours  in  bed  and  sixteen  hours  in  a  chair, 
will  need  a  daily  total  food  supply  of  approximately 
2 1  GO  Calories. 

Standing  involves  more  energy  than  sitting,  raising 
the  energy  expenditure  to  about  three-fourths  of  a 
Calorie  per  pound  per  hour,  while  walking  on  a  level 
road  at  a  rate  of  some  three  miles  an  hour,  or  other  light 
exercise  incident  to  ordinary  life,  calls  for  about  one 
Calorie  per  pound  per  hour.  The  day^s  energy  require- 
ment of  a  man  of  sedentary  habits  may  then  be  esti- 
mated as  follows : 


Calculated  Energy  Expenditure  tor  Twenty-four  Hours  for  a 

Sedentary  Man  Weighing  154  Pounds 


Activity 


Pounds 


Hours 


CALORrES 

PER  Pound 
PER  Hour 


Total 
Calories 


Sleeping 

Sitting 

Standing       

Walking  and  other  light  exercise 
Total 


154 

8 

154 

8 

154 

4 

154 

4 

616 

739 
462 
616 


24 


2433 


Studies  of  food  requirements  of  sedentary  men  of 
various  occupations,  as,  for  instance,  writers,  draughts- 
men, teachers,  bookkeepers,  shoemakers,  tailors,  phy- 
sicians, and  others  who  sit  at  their  desks  or  watch  ma- 
chinery show  that  they  tend  to  require  from  2200  to 
2800  Calories  per  day,  as  they  vary  somewhat  in  weight 


FOOD  FOR  THE  ADULT  MAN  49 

and  activity.  It  is  possible  to  supply  this  amount  of 
fuel  in  the  form  of  cereals,  beans,  pork,  bread  and 
butterine,  with  hot  coffee  and  milk,  for  from  10  to 
15  cents  a  day,  or  from  two-fifths  to  one-half  a  cent  per 
100  Calories.^  Reference  to  Table  IV,  showing  costs 
per  100  Calories  of  some  common  foods,  will  make  it 
clear,  however,  that  the  range  of  foods  which  can  be 
used  in  a  dietary  costing  less  than  three-quarters  of  a 
cent  per  100  Calories  is  quite  Hmited.  Men  prefer  a 
more  varied  diet  and  it  is  easier  to  secure  all  the  elements 
for  good  nutrition,  including  good  digestion,  if  it  is  pos- 
sible to  spend  somewhat  more  for  food.  The  following 
food  plan  is  suggested  as  a  working  basis  for  the  selection 
of  the  diet  of  a  sedentary  man,  when  the  money  allow- 
ance is  liberal.  The  cost  estimate  is  based  on  New 
York  City  prices,  and  in  many  regions,  where  meats, 
milk,  fresh  fruits,  and  vegetables  are  cheaper,  the  food 
could  be  obtained  for  less.  Such  a  plan  will  give  a  diet 
adequate  in  all  respects  and  sufficiently  easy  of  digestion 
for  the  ordinary  sedentary  person. 

The  dietaries  worked  out  from  this  food  plan  (pp.  52, 
53)  show  in  detail  how  the  following  of  such  a  scheme 
will  insure  a  well-balanced  ration. ^ 

*  The  average  for  such  men  is  often  taken  as  2500  Calories  per  day,  and 
a  very  interestmg  publication  by  Gephart  and  Lusk  on  the  "Analysis 
and  Cost  of  Ready  to  Serve  Foods,"  as  found  in  Childs'  Restaurants  in 
New  York  City,  gives  the  cost  of  2500  Calories  in  foods  arranged  in  order 
of  their  increasing  price.  This  includes  the  cost  of  preparation,  service, 
and  business  profits,  while  the  estimates  in  this  book  are  merely  for  raw 
food  materials,  prepared  and  eaten  with  the  minimum  of  waste. 

^  Many  of  the  recipes  used  in  the  menu  in  this  and  following  dietaries 
are  given  in  the  Appendix,  Table  III. 
E 


50 


FEEDING  THE  FAMILY 


A  Day's  Food  Plan  for  a  Sedentary  Man 
Fuel  Requirement :  2200-2800  Calories     Cost:  i|-2j!i  per  100 Calories 


Breakfast:  Fruit       

Cereal 

Eggs 

or 
Liver  and  bacon 

or 
Creamed  dried  beef  on  toast 
Toast 

or 
Rolls 

or 
MuflSins 

or 


100  Calories 
50-100  Calories 


.     .     100-200  Calories 


Luncheon ; 


100-200  Calories 


Waffles  (occasionally) 

Butter 100  Calories 

Coffee  with  cream ioa-150  Calories 

Top  milk  for  cereal 100  Calories 

Sugar  for  cereal  and  coffee      ....       50-100  Calories 

700-900  Calories 

Thick  soup 

or 
Broiled  fish 

or 
Cheese  dish 

RoUs        100-200  Calories 

Butter 50-100  Calories 

Pudding  (pic  occasionally)      ....     200-400  Calories 
Coffee  with  cream  and  sugar       .     .     .     100-150  Calories 

600-800  Calories 


100-200  Calories 


Dinner  :         Clear  soup  and  crackers 
Roast  beef  (rump) 

or 
Stuffed  steak 

or 
Meat  loaf 

or 
Baked  fish 


50-75  Calories 


100-300  Calorie^ 


FOOD   FOR  THE  ADULT  MAN  $1 

Potatoes 

or 
Rice  • 100-150  Calories 

or 
Macaroni 

Bread       50-100  Calories 

Green  vegetable  (cooked)  ....  100-150  Calories 
Lettuce,  celery,  or  other  crisp  vegetable  50-150  Calories 
Ice  cream 

or 
Ice 

or  200-300  Calories 

Pudding 

or 
Fruit 


900-1200  Calories 
THE  MUSCULARLY  ACTIVE  MAN 

Muscular  activity  greatly  increases  an  individual's 
total  energy  requirement.  The  sedentary  occupations 
demand  little  more  food  than  would  be  needed  if  the 
person  were  sitting  at  rest,  though  it  would  be  better 
for  sedentary  persons  to  take  some  vigorous  exercise 
each  day  for  the  sake  of  their  general  health  and  increase 
their  food  intake  accordingly.  This  is  particularly  true 
of  brain  workers  and  all  whose  work  involves  nervous 
rather  than  muscular  tension. 

Muscular  work  is  usually  graded  as  ''light/'  "moder- 
ate," ''active,"  or  "severe,"  light  exercise  being  such  as 
that  incident  to  sedentary  occupations  and  not  much 
more  vigorous  than  walking  at  a  moderate  pace  along  a 
level  road,  and  requiring  about  one  Calorie  per  pound  of 
body  weight  per  hour.  "Moderate"  exercise  is  typical 
of  occupations  which  involve  active  use  of  some  parts  of 


52 


FEEDING  THE  FAMILY 


A  Dietary  for  a  Sedentary  Man,  Based  on  the  Preceding  Plan. 

I 
Fuel  Value :  2400  Calories  Cost :  1^-2^  per  100  Calories 


Measure 

Weight 

Protein 

Total 

Oz. 

Calories 

Calorees 

Breakfast  : 

Grapefruit 

i  medium 

7.6 

7 

100 

Shredded  wheat  biscuit 

I  biscuit 

0.9 

13 

100  - 

Scrambled  egg      .... 

5  cup 

2.5 

24 

no 

Bacon 

2  small  pieces 

0.3 

7 

50  ■ 

Graham  toast 

3  small  pieces 

1.2 

14 

100 

Butter 

2  tsp. 

0.3 

— 

67 

Top  milk  (10  oz.)      .     .     . 

icup 

2.1 

9 

100 

Whole  milk 

f  cup 

5.1 

19 

100 

Sugar      

I  tbsp.  (scant) 

o.S 

50 

Coffee 

I  cup 

777 

Cream  of  baked  bean  soup 

fcup 

3.9 

22 

150 

French  rolls 

I  roll 

1.3 

12 

100 

Butter 

1  tbsp. 

0.2 

— 

SO 

Apple  pie 

I  piece  (3  in.) 

4.8 

9 

300 

Cream,  thin 

2  tbsp. 

0.9 

2 

SO 

Sugar      

2  tsp. 

0-3 

— 

40 

Coffee 

I  cup 

~ 

— 

— 

690 

Dinner : 

Clear  tomato  soup    .     .     . 

§cup 

3-7 

4 

SO 

Saltines 

2  crackers 

0-3 

3 

33 

Roast  veal  (shoulder)     .     . 

small  serving 

2.1 

66 

100 

with  stufl&ng      .... 

s  cup 

0.8 

9 

100 

Gravy  (brown  sauce)     .     . 

3  tbsp. 

1-7 

7 

SO 

Boiled  potatoes     .... 

I  medium 

3.6 

II 

100 

Green  peas,  buttered     .     . 

I  cup 

3.0 

21 

100 

Lettuce,  French  dressing    . 

I  serving 

0.6 

— 

SO 

Snow  pudding       .... 

I  cup 

3-3 

15 

ISO 

Boiled  custard      .... 

icup 

2.2 

13 

100 

Macaroons       

2  macaroons 

0.8 

6 

100 

933 

Total  for  day     .     .     . 

293 

2400 

FOOD   FOR  THE  ADULT  MAN 


53 


A  Dietary  for  a  Sedentary  Man,  Based  on  the  Preceding  Plan. 

II 
Fuel  Value :  2400  Calories  Cost :  i-i|  i  per  100  Calories 


Weight 

Protein 

Total 

Oz. 

Calories 

Calories 

Breakfast  : 

Apple 

I  medium 

5.6 

2 

75 

Cornmeal  and  cream  of 

wheat  (half  and  h^^f) 

fcup 

6.8 

12 

100 

Milk 

I  cup 

8.5 

34 

170 

Sugar     

i^  tbsp. 

0.7 

75 

French  toast    .... 

2  slices 

2.8 

20 

200 

Coffee 

" 

~ 

— 

620 

Luncheon : 

Scalloped  potatoes  with 

cheese  {\  oz.)    .     .     . 

I  cup 

6.3 

23 

200 

Graham  bread 

3  slices 

1.4 

14 

100 

Butter 

I  tbsp. 

0.5 

I 

100 

Stewed  apricots     .     .     . 

fcup 

4.0 

6 

150 

Cocoa  1 1     .....     . 

I  cup 

9.0 

22 

160 

710 

Dinner : 

Swiss  steak  with  gravy  2 

slice  4  in. 

2.2 

X  2  in.  X 

(meat 

73 

32s 

fin. 

only) 

Baked  potatoes    .     .     . 

2  medium 

6.0 

22 

200 

Mashed  turnips    .     .     . 

h  cup 

4-5 

6 

75 

Graham  bread       .     . 

3  slices 

1.4 

14 

100 

Butter 

I  tbsp. 

o-S 

I 

100 

Cranberry  jelly     .     .     . 

I  tbsp. 

0.7 

— 

50 

Bread  custard  pudding  . 

h  cup 

4-3 

34 

220 

1070 

Total  for  day     .     . 

284 

2400 

1  See  Table  III,  Appendix,  p.  358. 

2  2  tbsp.  drippings  and  i  tbsp.  flour  added  for  gravy. 


54  FEEDING  THE  FAMILY 

the  body  while  sitting,  standing,  or  walking,  as  in  the 
case  of  carpenters,  mail  carriers,  house  workers,  and 
others.  Such  exercise  means  an  expenditure  of  from 
one  and  one-fourth  to  one  and  one-half  Calories  per 
pound  per  hour  during  working  hours,  and  a  daily  total 
for  men  of  average  size  in  such  occupations  of  from  2700 
to  3000  Calories. 

'' Active"  exercise  is  sufficiently  great  to  develop 
muscular  strength,  as  in  farmers,  masons,  and  black- 
smiths, and  requires  during  active  working  hours  an 
expenditure  of  from  one  and  three-fourths  to  two 
Calories  per  pound  per  hour,  or  approximately  3500 
Calories  per  day,  "Severe"  exercise  indicates  very 
heavy  muscular  work,  such  as  that  done  by  lumber- 
men, excavators,  and  stevedores,  and  calls  for  fuel 
equal  to  as  much  as  three  Calories  per  pound  per 
hour  during  work,  so  that  the  total  day's  food  require- 
ment for  such  men  often  reaches  4000  and  may  reach 
6000  Calories. 

The  changes  in  energy  requirement  due  to  differences 
in  activity  may  be  summarized  as  follows : 


I 

Kind  of  Activity 

Calories  per  Pound  per 
Hour 

Sleeping 

SittincT  Quietlv               

f 
f 

I 

Light  exercise                .              

Moderate  exercise .-    .     . 

3  or  more 

Active  exercise                                 

Severe  exercise    . • . 

FOOD   FOR  THE  ADULT  MAN 


55 


n 


Occupation 

Calories  per  Man  per  Day 

In  bed  twenty-four  hours 

I 600- I 800 

At  rest,  but  sitting  most  of  day 

2000-2300 

Work  chiefly  done  sitting 

2200-2800 

Work  chiefly  done  standing  or  walking    .     .     . 

2700-3000 

Work  developing  muscular  strength    .... 

3000-3500 

Work  requiring  very  severe  effort 

4000-6000 

A  day's  food  plan  for  a  man  doing  severe  work  is 
given  below.  Such  work  usually  insures  good  appetite 
and  digestion,  if  the  work  be  done  under  generally 
hygienic  conditions.  Hence  more  foods  rich  in  fat,  such 
as  fried  cereal  foods,  sausage,  pork  and  beans,  suet 
pudding,  and  pie,  may  be  taken  without  detriment. 
These  have  the  advantage,  too,  of  raising  the  total  fuel 
value  of  the  diet  without  greatly  increasing  the  volume 
of  food  to  be  consumed. 


A  Day's  Food  Plan  tor  a  Working  Man 
Fuel  Requirement :  3500-4000  Calories       Cost :  f-i  j^  per  100  Calories 

Breakfast:   Cereal  (oatmeal,  cornmeal,  etc.)       .     .     150-300  Calories 

(fried  occasionally) 
Sausage 

or 
Salt  fish  .    = 200-300  Calories 

or 
Liver  and  bacon 
Toast 

or 
Muffins  ....         o     ,     .     .     300-400  Calories 

or 
Com  bread 


56 


FEEDING  THE  FAMILY 


Breakfast  :  —  continued 

Oleomargarine 150-300  Calories 


Milk  for  cereal  and  coffee 
Sugar  for  cereal  and  coffee 


100  Calories 
100  Calories 


1000-1200  Calories 


200-400  Calories 


200-400  Calories 
100-150  Calories 


Luncheon  :    Beans,  peas,  or  lentils 

(baked,  or  in  soup  or  stew) 

or 
Macaroni  and  cheese 

or 
Cheese 

Bread  (rye,  graham,  white,  etc.) 
Fruit,  fresh  or  as  sauce       .... 

(bananas,  apples,  apricots,  prunes) 

Cake  or  pie 200-400  Calories 

Milk  and  sugar  for  coffee 200  Calories 

1000-1400  Calories 

Dinner  :         Meat  pie 

or 
Stuffed  meat  and  potatoes 

or 
Meat  stew  with  dumplings 
Savory  vegetable  (onions,  tomatoes,  or 

cabbage) 100-200  Calories 

Bread 200-400  Calories 

Suet  pudding 


300-400  Calories 


or 
Bread  pudding 

or 
Creamy  rice  pudding 
Milk  and  sugar  for  coffee 


250-400  Calories 


200  Calories 
1400-1800  Calories 


Following  is  an  example  of  a  dietary  based  on  this 
plan. 


^^^^^^^^^^^^^^^^^H^'             \^^^H 

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^^^^^^HF^I        til 

^^^^^^L  m>    ^.Am 

^^^^^^^^^■fBMBy 

m^^^ 

^^^^V&H^^L  *'^^PI^^H 

^^^^^^^Kt^^P^^Ha  ^^K  /^^^^^I 

^^^^^^^^■f  ^     'In  ■jj^^^^^^H 

^^^^^^V         ^  M  ^      '^^^^1 
^^^^^■L         ^^K^  ^'^^^^1 

^^^^^^B  IpI^^^^kIb  h  **  ^^1 

^^^^^^K  ^^  '^^BHV '  i^M^^I 

^H9||mn 

^^^^^^^A^R'  '''^  IhH 

i  & « 


l;:*   r^OvOiO 

-S  "^tic! 

g 

s 

2 

lllll 

U3 

n 

Hill 

H 

mSnaoui 

w 

vdt^OCJd 

3 

> 

1 

o 

M 

o 
U 

1 

§ 

^ 

§ 

4 

o 

H 

bc 

§. 

1 

1  'hh 

•M 

c2 

2  a=3--^  a 

CJ 

o 

H«on  H  M«*« 

u 

^ 

§ 

-5t     CO  ""to  tow 

II 


FOOD  FOR  THE  ADULT  MAN 


57 


A  Dietary  for  a  Working  Man,  Based  on  the  Preceding  Plan 
Fuel  Value:  3945  Calories  Cost:  f-ijif  per  100  Calories 


Weight 

Protein 

Total 

Oz. 

Calories 

Calories 

Breakfast  : 

Oatmeal  mush      .... 

i^  cups 

12.0 

25 

150 

Creamed  dried  beef        .     . 

f  cup 

6.0 

40 

250 

Old  New  England  com 

bread 

large  slice 

4.0 

32 

400 

Oleomargarine      .... 

2  tbsp. 

0.9 

— 

200 

Milk  for  cereal  and  coffee 

f  cup 

S-i 

19 

100 

Sugar  for  cereal  and  coffee 

2  tbsp.  (scant) 

0.9 

100 

Coffee 

I  cup 

~ 

— 

1200 

Luncheon : 

Kidney  bean  stew     .     .     . 

if  cups 

18.0 

100 

355 

Rye  bread 

iloaf 

2.8 

28 

200 

Oleomargarine      .... 

2  tbsp. 

0.9 

— 

200 

Banana   

I  large 

5.5 

5 

100 

Molasses  cookies  I  ^ 

2  large 

1.5 

12 

200 

Milk  for  coffee      .... 

3  tbsp. 

2.0 

8 

40 

Sugar  for  coffee    .... 

I  tbsp.  (scant) 

0.5 

— 

50 

Coffee     . 

I  cup 

"45 

Stuffed  beef  heart     .     .     . 

I  serving 

4.0 

84 

400 

Potatoes,  boiled    .... 

2  small 

5-4 

16 

150 

Carrots 

2  small 

S-o 

5 

50 

White  bread 

floaf 

3.9 

42 

300 

Oleomargarine      .... 

2  tbsp. 

0.9 

— 

200 

Date  pudding  II  ^     ... 

I  serving 

3-5 

22 

310 

Brown  sugar  for  clear  sauce 

2  tbsp.  (scant) 

0.8 

— 

100 

Milk  for  coffee      .... 

3  tbsp. 

2.0 

8 

40 

Sugar  for  coffee    .... 

I  tbsp.  (scant) 

o-S 

— 

50 

Coffee     .   ' 

I  cup 

~ 

— 

1600 

Total  for  day          .     . 

446 

3945 

*  See  Table  III,  Appendix,  pp.  371  and  381. 


S8  FEEDING  THE  FAMILY 

Thin  and  Fat  Men 

THIN  MEN 

In  case  men  are  extremely  thin  or  fat,  some  variation 
from  the  general  rule  of  feeding  according  to  age  and 
weight  is  necessary.  Thin  men  usually  have  more  muscle 
in  proportion  to  weight  than  fat  men,  and  they  also  have 
more  surface  exposed,  both  of  which  facts  increase  their 
need  for  fuel  somewhat.  A  store  of  body  fat  is  de- 
sirable as  reserve  fuel  for  emergencies,  as  evidence 
of  a  well-nourished  body  which  is  more  resistant  to 
disease,  and  as  protection  against  jars  and  bruises. 
This  reserve  can  only  be  gained  by  taking  food  in  excess 
of  daily  fuel  needs.  Tables  showing  what  normal  men 
of  different  ages  and  height  should  weigh  may  be  con- 
sulted with  profit  and  are  for  convenience  included  in 
the  Appendix.  Since  food  is  the  only  source  of  body 
substance,  persistent  overfeeding  is  the  only  way  to 
gain  in  weight.  Change  of  climate,  outdoor  living,  and 
other  devices  which  increase  appetite  are  aids  in  taking 
sufficient  food,  but  much  can  be  accomplished  under 
ordinary  living  conditions  by  conscious  effort  to  take 
more  fuel.  Simple  foods  which  do  not  upset  digestion 
are  best.  Liberal  use  of  butter,  cream  and  bacon,  and 
the  taking  of  from  one  to  two  tablespoons  of  olive  oil 
after  each  meal,  are  practical  ways  of  increasing  the  fuel 
value  of  the  diet.  Vegetables  can  be  served  with  cream 
sauces,  or  as  salads  with  mayonnaise,  French,  or  cream 
dressings ;  milk  enriched  with  cream,  cocoa  and  choco- 
late made  with  milk,  or  tea  and  coffee  with  cream 
and   sugar   liberally   used   are   comparatively  easy  to 


FOOD   FOR  THE  ADULT  MAN 


59 


take.  Custards  and  creams  of  various  kinds  are  valu- 
able means  of  adding  to  the  fuel  value  of  the  meal. 
Meat  is  best  used  in  moderation. 


A  Fattening  Dietary  Suggested  for  a  Sedentary  Man 
Fuel  Value :  3450  Calories  Ordinary  Requirement :   2400  Calories 


Breakfast  : 

Grape  juice  .  . 
Farina  with  4  dates 
Scrambled  egg 
Toast  .... 
Butter  .... 
Cream,  thin  .  . 
Sugar  .... 
Coffee      .... 


Luncheon : 

Creamed  chicken 

on 
Toast      .... 
Lettuce  salad    .     . 
Saltines        .     .     . 
Vanilla  ice  cream  II 


Dinner : 

Cream  of  corn  soup 
Roast  beef        .     .     . 
Baked  potato        .     . 
Buttered  Lima  beans 
Whole  wheat  bread  . 

Butter 

Baked  apple  .  .  . 
Cream,  thin  .  .  . 
Sugar      


Measure 


I  cup 
f  cup 

h  cup 
I  slice 
I  tbsp. 

1  cup 

2  tbsp.  (scant) 
I  cup 


cup 


slice 
serving 
saltines 
cup 


Chocolate  II  ^ I  cup 


Total  for  day 


I  cup 

2f  sUces 
I  medium 

1  cup 

2  slices 
2  tbsp. 
I  large 
I  cup 

I  tbsp.  (scant) 


Weight 
Oz. 


7.0 
7.0 
4.2 

0-5 
0.2 

6.3 
0.9 


3-2 

0.5 

1.2 
0.4 
4.0 
7.8 


8.0 
4.0 

3-0 
2.5 
1.4 
0.9 
4.6 
3.6 
0.5 


Protein       Total 
Calories   Calories 


14 
40 

7 

18 


32 

7 

I 

5 
12 

33 


24 

115 
II 
24 
16 

2 
10 


371 


See  Table  III,  Appendix,  pp.  358  and  385. 


6o  FEEDING  THE  FAMILY 

FAT  MEN 

A  fat  man  requires  less  fuel  in  proportion  to  his  weight 
than  an  ordinary  man.  Fat  represents  ''dead  weight." 
The  actual  amount  of  muscle  may  be  no  more  (even  less) 
than  in  another  man  who  tips  the  scales  at  a  lower  figure. 
As  men  grow  older  they  tend  to  less  and  less  muscular 
exertion  and  yet  their  appetites  often  continue  keen,  so 
that  they  keep  up  eating  habits  formed  in  more  active 
years,  with  the  result  that  they  steadily  take  in  more 
fuel  than  they  use  up,  and  gradually  increase  in  weight. 
Too  much  fat  is  a  disadvantage,  as  it  is  apt  to  interfere 
with  the  healthy  play  of  the  muscles,  causing  them  to 
deteriorate,  and  laying  the  foundation  for  troubles  with 
the  heart.  Excessively  fat  people  also  seem  predisposed 
toward  gout  and  obesity.  It  is  usually  much  easier  to 
keep  the  weight  from  becoming  excessive  than  to  reduce 
fat  after  it  has  been  stored.  Hence  it  should  be  borne 
in  mind  that  persistent  gain  in  weight  in  a  healthy  per- 
son means  that  he  has  been  overeating  and  he  should 
make  consistent  efforts  to  lower  his  food  intake.  In- 
creasing exercise  will  help  to  burn  off  fat,  but  is  likely 
to  stimulate  the  appetite,  so  that  accurate  measurement 
and  systematic  limitation  of  the  fuel  value  of  the  diet  is 
necessary. 

Foods  very  high  in  fuel  value,  i.e.,  fats  and  dishes 
containing  much  fat,  should  be  avoided  and  bulky  foods 
of  low  fuel  value  used  to  satisfy  the  eager  appetite. 
Even  then  considerable  self-denial  is  usually  necessary  to 
achieve  success.     Clear  soups  should  take  the  place  of 


FOOD  FOR  THE  ADULT  MAN 


6i 


A  Reducing  Dietary  Suggested  for  an  Overfat  Man 
Fuel  Value :  1400  Calories  Ordinary  Requirement :  2400  Calories 


Measure 

Weight 

Protein 

Total 

O2. 

Calories 

Calortks/ 

Breakfast  : 

Orange 

I  large 

9-5 

7 

100 

Eggs        

2  eggs 

4.8 

54 

150 

Graham  bread      .... 

2  thin  slices 

0.7 

7 

50 

Coffee  (clear) 

I  cup 

— 

— 

— 

300 

Luncheon  : 

Bouillon 

I  cup 

8.5 

21 

25 

Soda  cracker 

I  cracker 

0.2 

3 

25 

Halibut  steak,  broiled,  with 

large 

6.0 

122 

200 

lemon 

servmg 

Asparagus,  plain  .... 

10  stalks 

8.0 

16 

50 

Potato,  boiled       .... 

I  medium 

3.6 

II 

100 

Butter     (for    potato    and 

asparagus) 

i  tbsp. 

0-3 

— 

50 

Apple,  raw       

I  medium 

4.9 

2 

6s 

S15 

Dinner : 

Raw  oysters     .     .     ,     .     . 

12  oysters 

7.2 

49 

TOO 

Roast  beef,  strictly  lean      . 

large 
serving 

5.8 

162 

250 

String  beans,  plain  boiled  . 

^cup 

2.0 

5 

25 

Potato,  boiled       .... 

I  medium 

3-6 

II 

100 

Tomatoes,  sliced,  with  vine- 

gar, salt  and  pepper  .     . 

I  medium 

7.7 

8 

50 

Cheese,  pineapple  ^    .     .     . 

0.4 

12 

SO 

Water  cracker       .... 

I  cracker 

0.1 

I 

10 

Coffee  (clear) 

I  cup 

— 

585 

Total  for  day     .     .     . 

491 

1400 

cream  soups,  butter  and  cream  be  almost  eliminated, 
sugar  used  very  sparingly,  and  confectionery  avoided. 

^  Roquefort,  Swiss,  Brie,  or  American  may  be  substituted. 


62  FEEDING  THE   FAMILY 

Green  vegetables  of  all  kinds,  raw  or  plainly  cooked, 
such  as  cabbage,  celery,  lettuce,  spinach,  asparagus, 
cauliflower,  can  be  freely  eaten.  Bread,  cereals,  pota- 
toes, and  other  starchy  foods  should  be  taken  in  small 
quantities  and  can  often  be  omitted.  Fresh  fruits 
should  be  substituted  for  puddings,  cakes,  and  pies. 
Lean  meats,  simply  cooked,  may  be  used  liberally  if 
plenty  of  green  vegetables  be  also  included  in  the  diet. 

Building  Material  for  the  Adult  Man 

When  a  steam  engine  transforms  the  energy  of  coal 
into  useful  work,  about  nine-tenths  of  the  total  amount 
of  energy  present  in  the  fuel  will  be  unavoidably  con- 
verted into  heat  and  dissipated  into  the  surrounding 
atmosphere,  and  only  one-tenth  actually  transformed 
into  useful  work.  In  the  finest  motors  the  skill  of  the 
designer  has  succeeded  in  reducing  this  inevitable  loss 
of  potential  working  power  to  about  seven- tenths.  Man 
is  a  much  more  efficient  machine  than  the  ordinary 
engine,  being  able  to  convert  up  to  a  third  of  his  energy 
into  muscular  activity  when  well  trained  to  his  work 
(very  commonly  as  much  as  one-fifth)  and  also  utilizing 
the  heat  which  is  a  by-product  of  his  activities  to  keep 
up  his  body  temperature.  Man  can  also  do  his  work 
with  comparatively  little  wear  and  tear  on  the  body 
itself,  provided  he  treats  it  with  the  same  care  that 
would  be  given  to  any  other  high  grade  machine  — 
suppUes  fuel  in  suitable  forms  and  amounts,  keeps  within 
the  Umits  of  its  work  capacity,  and  sees  that  it  is  well  oiled 
(furnished  with  regulating  materials)  and  clear  of  waste. 


FOOD  FOR  THE  ADULT  MAN        63 

Nevertheless,  as  we  have  seen  in  Chapter  I,  it  is  a 
law  of  life  that  some  old  material  shall  constantly  be 
replaced  by  new,  and  we  must  take  into  account  a  daily 
loss  from  the  body  of  substances  entering  into  its  inti- 
mate structure  or  serving  to  modify  and  control  its 
processes,  such  as  nitrogen,  phosphorus,  iron,  and  cal- 
cium. We  must  find  out  how  the  diet  is  to  compensate 
for  such  depletions. 

THE  PROTEIN  OR  NITROGEN  REQUIREMENT 

During  much  of  the  nineteenth  century  biological 
chemistry  was  dominated  by  the  ideas  of  the  great 
organic  chemist,  Liebig.  He  thought  muscular  work 
to  be  performed  at  the  expense  of  the  muscle  itself,  and 
taught  that  the  only  way  to  maintain  muscular  strength 
was  to  eat  protein  food,  and  especially  that  as  much  like 
the  body  protein  as  possible,  namely,  meat.  But  near 
the  middle  of  the  century  this  idea  was  subjected  to 
scientific  investigation,  and  convincing,  though  crude, 
proof  adduced  to  show  that  a  man  doing  a  day's  work 
without  protein  food  would  by  no  means  burn  enough 
of  his  body  protein  to  account  for  the  work  done ;  in 
fact,  would  burn  scarcely  more  than  if  he  had  not  been 
working  at  all.  It  became  apparent,  therefore,  that  fats 
and  carbohydrates  were  the  main  source  of  muscular 
energy,  a  fact  fully  demonstrated  before  the  opening 
of  the  twentieth  century. 

If  a  diet  be  ample  in  fuel,  chiefly  as  carbohydrate  and 
fat,  the  loss  of  protein  for  each  individual  in  health 
proceeds  quite  uniformly,  whether  his  life  be  active  or 


64  FEEDING  THE  FAMILY 

quiet.  Muscles  do  not  ''break  down"  in  exercise; 
rather  they  tend  to  ''build  up,"  or  increase  in  size  and 
strength,  and  thus  to  store  protein  in  their  own  struc- 
ture rather  than  to  use  up  what  they  have.  Accord- 
ingly, the  actual  requirement  for  protein  in  the  diet  is 
comparatively  independent  of  the  amount  of  physical 
exertion,  and  remains  fairly  constant  whether  the  indi- 
vidual be  leading  the  sedentary  life  of  an  office  or  the 
strenuous  life  of  outdoor  work  on  the  farm  or  in  the 
lumber  camp.  The  requirement  for  fuel,  on  the  other 
hand,  will  vary  tremendously  with  the  kind  and  amount 
of  work,  as  previously  shown. 

The  fact  that  protein  food  is  both  a  fuel  and  a  build- 
ing material  makes  its  place  in  the  diet  confusing. 
When  burned  for  fuel,  the  nitrogen  in  its  constitution  is 
gotten  rid  of  as  speedily  as  possible,  beginning  to  appear 
in  the  urine  within  an  hour  or  two  after  a  meal,  and  the 
non-nitrogenous  fragments  then  burn  Uke  carbohydrate 
or  fat.  When  protein  is  used  for  building  material,  the 
nitrogen  is  retained  in  the  body  to  help  form  new  body 
protein.  There  is,  however,  no  provision  for  storing  a 
surplus  against  a  rainy  day.  What  is  not  needed  is 
excreted  and  that  for  future  use  must  come  from  future 
food.  It  is  possible  to  take  the  whole  day's  fuel  in  the 
form  of  protein  food,  lean  beef,  for  instance.  A  man 
requiring  3000  Calories  would  have  to  eat  nearly  five 
pounds  and  would  get  eight  or  nine  times  as  much  pro- 
tein as  actually  needed  to  keep  up  his  body  protein. 
Since  protein  food  is  expensive,  this  would  be  uneco- 
nomical, if  not  harmful.     By  substituting  carbohydrate 


FOOD  FOR  THE  ADULT  MAN  65- 

or  fat  and  carbohydrate,  as  potatoes,  bread,  butter,  and 
the  like,  for  part  of  the  protein,  a  much  more  satisfac- 
tory diet  can  be  arranged. 

In  scientific  laboratories  detailed  experiments  have 
been  made  to  try  to  establish  the  ideal  proportion  of 
protein  in  the  diet,  and  with  plenty  of  fuel  it  is  found 
that  the  protein  will  be  used  very  economically.  At  the 
same  time,  protein  is  good  fuel  itself,  and  there  is  no 
reason  for  restricting  one's  intake  to  the  minimum, 
under  ordinary  circumstances.  For  a  man  of  average 
weight,  from  two  to  two  and  one-half  protein  Calories 
per  pound  of  body  weight  will  adequately  protect  the 
body  against  protein  starvation  and  leave  some  surplus 
to  be  burned  as  fuel. 

Where  strict  economy  must  be  practiced,  it  is  well  to 
remember  that  adequate  fuel  is  the  first  requisite  for 
good  nutrition,  and  the  use  of  protein  simply  for  fuel  is 
extravagant.  On  the  other  hand,  many  protein  foods 
are  easy  to  digest,  and  when  economic  conditions  do  not 
forbid  may  be  used  more  freely.  There  are  hmits,  how- 
ever, beyond  which  it  does  not  seem  wise  to  go.  When 
a  very  large  proportion  of  the  day's  fuel  is  protein 
material  there  is  produced  in  the  body  a  kind  of  stimu- 
lation which  results  in  an  increased  production  of  body 
heat.  This  is  of  no  advantage  so  far  as  we  know,  except 
when  a  person  is  exposed  to  cold,  and  can  utiHze  this 
heat  to  maintain  his  body  temperature  instead  of  gener- 
ating more  by  shivering  or  more  active  muscular  activity. 
In  extremely  cold  climates  or  in  severe  winter  weather 
in  temperate  regions,  a  liberal  supply  of  protein  in  the 


66  FEEDING  THE  FAMILY 

diet  may  promote  physical  comfort.  On  the  other  hand, 
in  hot  weather,  especially  with  much  humidity,  dissipa- 
tion of  heat  which  the  body  is  inevitably  generating 
becomes  difficult,  and  an  extra  supply  of  heat  arising 
from  a  large  amount  of  protein  in  the  diet  simply  in- 
creases the  difficulty  of  keeping  comfortable,  and  may 
be  a  real  menace  to  health.  Furthermore,  individuals 
differ  in  the  ease  with  which  they  get  rid  of  the  surplus 
nitrogen.  Sometimes  large  amounts  of  protein  food, 
especially  meats,  tend  to  increase  intestinal  putrefaction 
and  bring  on  a  whole  train  of  unfavorable  symptoms; 
sometimes  the  kidneys*  powers  are  overtaxed,  and  cer- 
tain forms  of  nitrogen  tend  to  accumulate  in  the  body 
to  its  disadvantage.  For  such  reasons,  a  moderate 
supply  of  protein,  covering  fully  the  needs  for  nitrogen, 
but  not  serving  as  the  chief  source  of  fuel,  will  produce 
the  best  results. 

It  is  often  convenient  to  express  this  in  terms  of  the 
total  day's  fuel.  An  allowance  of  two  Calories  per 
pound  for  a  man  of  average  weight  means  about  300 
Calories  per  day.  If  his  total  energy  requirement  is 
3000  Calories,  this  means  approximately  10  per  cent  of 
his  fuel  in  the  form  of  protein;  if  the  total  is  2500 
Calories,  12  per  cent  in  the  form  of  protein.  Two  and 
one-half  Calories  per  pound  for  a  man  consuming  3000 
Calories  would  mean  about  15  per  cent  of  his  fuel  as 
protein.  A  higher  proportion  results  in  more  loss  of 
heat  from  the  stimulating  power  of  protein,  so  that  in 
general  the  body  needs  seem  best  met  by  supplying  from 
10  to  15  per  cent  of  the  total  fuel  in  the  form  of  protein, 


FOOD   FOR  THE  ADULT  MAN  67 

except  when  a  man  is  in  bed,  in  which  case  care  should 
be  taken  that  he  has  at  least  two  protein  Calories  per 
pound.  By  reference  to  the  dietaries  already  given  ^  it 
will  be  seen  that  the  protein  supply  falls  within  the  Kmits 
suggested  here. 

Liebig's  notion  that  meat  is  a  peculiar  source  of  body 
strength  having  caught  the  popular  fancy,  and  agreeing 
well  with  the  food  preferences  of  many,  it  has  been 
slow  in  giving  way  to  newer  conceptions  of  the  place  of 
protein  in  nutrition,  and  many  spend  money  in  main- 
taining a  traditionally  high  amount  of  meat  in  the  diet 
who  might  be  using  their  money  to  better  advantage 
and  perhaps  securing  better  health.  The  regard  in 
which  meat  is  held  is  probably  largely  due  to  its  peculiar 
texture  and  to  certain  substances  found  in  its  juices 
which  give  it  a  pronounced  and  agreeable  flavor  and 
exert  a  stimulating  effect  upon  appetite  and  digestion. 
Meat  agrees  with  the  lazy  eater  who  bolts  his  food, 
because  it  does  not  require  mixing  with  saliva,  being 
dissolved  by  the  gastric  juice  of  the  stomach  even  if 
swallowed  in  comparatively  large  pieces. 

As  regards  satisfying  real  body  needs,  meat  proteins 
are  by  no  means  superior  to  all  others.  In  fact,  the 
proteins  provided  by  nature  for  building  body  protein, 
as  in  the  growth  of  the  young,  are  found  in  milk  and 
eggs.  The  value  of  milk  as  a  source  of  protein  for  growth 
has  already  been  pointed  out.  Meat  has  certain  dis- 
advantages as  the  sole  or  chief  protein  food  of  the  diet. 
Associated  more  or  less  intimately  with  the  protein  of 
^  See  pages  52,  53,  57,  59,  and  61. 


68  FEEDING  THE  FAMILY 

meat  we  find  certain  substances  called  "purins,"  to 
which,  in  part,  the  flavor  is  due.  These  purins  are  not 
nutritious,  but  are  gradually  transformed  in  the  body 
to  uric  acid,  to  be  carried  off  as  waste  in  the  urine.  Per- 
sons inclined  to  gout  have  difficulty  in  getting  rid  of 
uric  acid,  and  the  more  meat  they  eat  the  more  uric  acid 
tends  to  accumulate  in  the  system,  circulating  in  the 
blood  and  depositing  in  the  joints.  If  protein  is  taken 
in  moderation  and  chiefly  from  eggs,  milk,  cheese,  bread, 
and  nuts,  which  contain  no  purins,  dangers  of  this  diffi- 
culty may  be  avoided.  Meat  proteins  are  also  particu- 
larly liable  to  intestinal  putrefaction,  while  milk  not  only 
is  less  liable  to  this  kind  of  decomposition,  but  actually 
helps  to  decrease  the  number  of  putrefactive  bacteria  in 
the  intestines.  For  persons  of  indoor  sedentary  life  a 
very  liberal  use  of  meat  is  certainly  undesirable.  Even 
athletes,  for  whom  meat  was  once  thought  especially 
necessary,  have  demonstrated  the  possibility  of  reducing 
their  daily  consumption  to  one-sixth  the  amount  which 
the  training  table  previously  provided,  with  an  actual 
increase  in  their  capacity  for  endurance.  Aside  from 
questions  of  health  the  economic  advantages  of  some 
other  protein  foods  over  meat  are  easily  demonstrated. 

By  reference  to  the  table  on  page  21  Mt  will  be  seen 
that  100  Calories  of  lean  round  of  beef  will  yield  54.5 
protein  Calories.  Six  portions  will,  therefore,  supply 
327  protein  Calories,  enough  protein  for  an  average-sized 
man  for  a  day.  But  these  600  Calories  will  cost  24 
cents  (with  beef  at  28  cents  a  pound  in  the  market)  and 
*  Protein  in  looCalorie  portions. 


FOOD   FOR  THE  ADULT  MAN  6g 

if  his  fuel  requirement  is  3000  Calories,  2400  must  still 
be  bought  to  make  up  the  day's  total.  If  milk  be  selected, 
it  will  take  17  portions,  costing  22.6  cents  (with  milk  at 
9  cents  per  quart),  but  leaving  only  1300  Calories  to  be 
obtained  from  other  sources.  If  eggs  are  chosen,  9  por- 
tions will  be  required,  costing  22.5  cents  (with  eggs  at 
25  cents  a  dozen),  but  requiring  only  2100  Calories  to 
supplement  those  from  protein.  Milk  and  eggs  are  not 
only  adequate  substitutes  for  meat,  but  they  carry  in 
addition  valuable  ash  constituents  which  would  have 
to  be  added  to  the  meat  ration  to  make  it  equally  valu- 
able with  either  of  the  other  two.  The  housewife  who 
provides  a  somewhat  varied  diet,  ample  in  fuel  value, 
including  milk  and  eggs,  need  not  feel  that  she  is  depriv- 
ing her  family  of  any  essential  if  she  furnishes  a  very 
small  amount  of  meat  or  none  at  all.  One-fourth  of  a 
pound  a  day  as  an  average  for  each  adult  man  will 
provide  approximately  one-third  of  his  protein  require- 
ment; bread,  cereals,  fruit  and  green  vegetables  will 
furnish  another  third ;  and  the  remainder  can  be  obtained 
with  little  difficulty  from  a  glass  of  milk,  an  egg,  some 
cheese,  beans,  or  nuts. 

THE  ASH  REQUIREMENT 

Attention  has  already  been  called  in  Chapter  I^  to 
the  importance  of  the  ash  constituents  of  food  —  how 
they  enter  into  the  structure  of  the  skeleton  and  the  soft 
tissues,  and  take  a  prominent  part  in  the  maintenance  of 
life  and  health  through  the  regulation  of  body  processes. 

^  See  pages  21-25. 


70  FEEDING  THE  FAMILY 

The  results  of  ash  starvation  would  not  be  manifested 
so  quickly  as  those  of  deprivation  of  water,  fuel,  or  pro- 
tein (nitrogen)  because  the  amounts  lost  daily  are  small 
and  in  an  adult  the  reserves  in  the  body  are  compara- 
tively great.  Nevertheless,  the  ash  supply  is  worthy  of 
consideration  in  any  food.  Studies  of  what  men  actually 
do  eat  reveal  that  the  elements  most  Hkely  to  be  taken 
in  too  small  amounts  for  a  good  daily  balance  are  phos- 
phorus, calcium,  and  iron.  A  comparison  of  a  reason- 
able supply  of  these  elements  for  an  adult  with  the 
amounts  furnished  by  several  combinations  of  food  other- 
wise very  excellent  will  show  how  ash-bearing  foods 
might  be  neglected  (i  and  2  below),  and  how  introducing 
a  single  change  will  improve  such  food  combinations 
(3  and  4  below).  The  quantities  per  day  believed  to  be 
adequate  for  an  average  healthy  man  are  as  follows : 

Phosphoric  acid 2.75  grams 

Calcium  oxide 0.70  gram 

Iron 0.015  gram 

(i)  A  ration  of  lean  meat,  white  bread,  and  butter 
would  be  ample  in  protein  and  total  fuel,  but  conspicu- 
ously deficient  in  calcium. 


Weight 
Oz. 

Protein 
Calories 

Total 
Calories 

Calcixtm 

OXTOE 

Grams 

Phos- 
phoric 
Aero 
Grams 

Iron 
Grams 

Bread,  white  (if 

loaves)       .     . 

Beef,  lean     .     . 

Butter      .     .     . 

20.7 
9.0 
2.8 

2X6 

216 
4 

1500 
400 
600 

0.16s 
0.036 
0.018 

1. 125 

1.680 
0.024 

0.0045 
0.0128 

Total     .    . 

436 

2500 

0.219 

2.829 

0.0173 

FOOD   FOR  THE  ADULT  MAN 


71 


(2)  A  diet  of  white  bread  and  milk  would  be  adequate 
in  protein  and  total  Calories,  high  in  calcium  and  phos- 
phorus, but  poorly  supplied  with  iron. 


Weight 
Oz. 

Protein 
Calories 

Total 
Calories 

Calcium 
Oxide 
Grams 

Phos- 
phoric 
Acid 
Grams 

Iron 
Grams 

Milk  (7^  cups) 
Bread,  white  (i| 
loaves)       .     . 

61.2 
17.9 

228 
187 

1200 
1300 

2.868 
0.143 

3.636 
0.975 

0.0041 
0.0039 

Total     .     . 

415 

2500 

3.011 

4.611 

0.0080 

(3)  It  is  evident  that  the  substitution  of  some  milk  in 
the  bread-beef-butter  diet  will  remedy  its  defect. 


Weight 
Oz. 

Protein 
Calories 

Total 
Calories 

Calcium 
Oxide 
Grams 

Phos- 
phoric 
Acid 
Grams 

Iron 
Grams 

Bread,  white  (i^ 
loaves)       .     . 
Beef     .... 
Butter      .     .     . 
Milk  (2I  cups) 

17.9 
6.8 

2.3 

20.4 

187 
76 

1300 
300 
500 
400 

0.143 
0.027 
0.015 
0.956 

0.975 
1.260 
0.020 
1. 212 

0.0039 
0.0096 

0.0014 

Total     .     . 

429 

2500 

1. 141 

3.467 

0.0149 

(4)  The  second  diet  could  be  liberally  supplied  with 
iron  by  the  simple  expedient  of  substituting  graham 
bread  for  white. 


Weight 
Oz. 

Protein 
Calories 

Total 
Calories 

Calcium 
Oxide 
Grams 

Phos- 
phoric 
Acid 
Grams 

Iron 
Grams 

Milk  (ri  cups) 

Bread,    graham 

(ih  loaves)    . 

61.2 
17.6 

228 
177 

1200 
1300 

2.868 
0.247 

3.636 
2.470 

0.0041 
0.0169 

Total    .     . 

405 

2500 

3.115 

6.106 

0.0210 

72  FEEDING  THE  FAMILY 

In  the  probability  of  satisfying  the  ash  requirement 
lies  one  advantage  of  a  mixed  diet.  If  some  foods 
known  to  be  rich  in  iron,  calcium,  and  phosphorus  are 
included  each  day,  one  may  rest  assured  that  the  ash 
constituents  will  be  adequately  provided  for,  without 
detailed  calculations  like  those  on  pages  70  and  7 1 .  Milk 
is  the  most  valuable  source  of  calcium ;  a  single  100 
Calories  will  supply  one-third  of  the  day's  requirement. 
Other  valuable  sources  are  indicated  in  the  table  on 
page  24}  One  portion  of  milk  will  also  supply  one-ninth 
of  the  day's  phosphorus  requirement.  Eggs  (especially 
the  yolk),  cereals  from  whole  grains,  lean  meat,  dried  peas 
and  beans,  are  desirable  for  their  phosphorus  content. 
(See  table,  page  22).^  With  the  exception  of  milk, 
the  foods  just  named  and  fruits  and  green  vegetables  are 
rich  sources  of  iron.  (See  table,  page  23).^  A  large 
serving  of  spinach  will  of  itself  supply  one-third  of  the 
day's  iron  requirement. 

With  a  little  knowledge,  it  is  not  necessary  to  have 
elaborate  cookery  or  many  kinds  of  food  to  keep  a  man 
well  nourished.  As  indicated  above,  so  simple  a  ration 
as  milk  and  graham  bread  will  furnish  all  the  essentials 
of  a  well-balanced  diet,  provided  some  or  all  of  the  milk 
is  uncooked,  to  secure  those  ^'accessory  food  sub- 
stances," ^  which  in  milk  are  affected  unfavorably  by 
high    temperature.     The    amount    of    waste    to    make 

^  Calcium  in  loo-Calorie  portions. 
2  Phosphorus  in  loo-Calorie  portions. 
'  Iron  in  loo-Calorie  portions. 
*  Seepage  27. 


FOOD  FOR  THE  ADULT  MAN  73 

ballast  for  the  intestines  is  not  very  large ;  it  could  be 
increased  by  the  addition  of  fresh  fruit,  such  as  apples 
or  oranges,  or  of  some  green  vegetable  like  radishes  or 
onions.  The  bread-butter-beef -milk  diet  is  not  quite 
so  ideal  from  the  point  of  view  of  counteracting  consti- 
pation, and  needs  even  more  the  addition  of  some  coarse 
material.  Changes  in  the  kind  of  bread  (or  use  of  equiv- 
alent fuel  in  the  form  of  cereals  and  potatoes)  and  in 
the  kind  of  meat  and  fruit  will  give  that  variety  which 
maintains  good  appetite.  Warm  food  usually  adds  to 
the  ease  with  which  a  meal  is  digested,  and  often  to  its 
relish.  Any  one  trying  to  live  on  a  rather  monotonous 
diet  finds  that  soup,  tea  or  coffee,  ''help  one  to  eat 
bread. '^  Whether  tea  and  coffee  add  to  the  food  value 
of  the  diet  or  not  depends  chiefly  upon  how  much  milk 
(or  cream)  and  sugar  are  taken  in  them. 


CHAPTER  IV 
FOOD  FOR  THE  ADULT  WOMAN 

Energy  Requirement 

However  much  civilization  may  tend  to  empha- 
size certain  physiological  and  psychological  differences 
between  men  and  women,  when  we  come  to  study 
their  essentip^l  food  needs  we  find  that  the  laws  of 
energy  exchange  are  practically  the  same  for  both  sexes. 
Respiration,  circulation,  digestion,  and  muscular  ten- 
sion, —  all  forms  of  internal  body  work,  —  demand  their 
daily  quota  of  fuel;  the  larger  the  body,  the  more 
fuel  required  to  run  it;  the  more  external  work  done 
by  the  human  machine,  the  more  fuel  demanded  for 
this  purpose. 

In  actual  comparisons  between  living  men  and  women, 
we  recognize  that  men  as  a  class  are  larger  and  heavier 
than  women ;  they  also  tend  to  have  a  higher  muscular 
development  and  to  carry  on  more  severe  muscular 
work ;  wherefore  the  common  notion  that  men  as  a  rule 
eat  more  than  women  is  true.  But  when  we  compare 
men  and  women  of  the  same  height  and  weight,  lying 
at  rest  so  that  differences  in  external  activity  are  ex- 

74 


FOOD  FOR  THE  ADULT  WOMAN 


75 


eluded,  we  find  them  requiring  about  the  same  number 
of  Calories,  the  differences  being  no  greater  than  between 
athletically  developed  and  ordinary  men,  or  between 
tall  and  muscular  men  as  compared  with  short  and  fat 
men.  Women  as  a  class  tend  to  have  more  body  fat  in 
proportion  to  their  weight,  which  reduces  the  amount 
of  active  working  muscle.  If  a  man  and  a  woman  do 
the  same  kind  and  amount  of  work,  the  expenditure  of 
energy  to  accomplish  the  task  will  be  as  great  for  the 
woman  as  for  the  man.  We  shall  not  fall  into  any 
serious  error  then  in  applying  to  women  the  same 
table  already  used  for  calculating  the  fuel  requirements 
of  men. 


Kind  of  Actiyity 


Calories  per 

Pound  per 

Hour 


Sleeping        

Sitting  (reading,  hand  or  power  machine  sewing,  knit- 
ting, writing) 

Standing       

Light  exercise  (dishwashing,  cooking  for  2-4  persons, 
bed  making,  sewing  with  foot  power) 

Moderate  exercise  (cooking  for  6-12  persons,  sweeping, 
ironing,  scrubbing  by  hand) 

Active  exercise  (cooking  for  large  groups,  ironing,  scrub- 
bing with  heavy  implements,  etc.) 


lF2 


Taking  the  weight  of  the  average  woman  as  123  pounds, 
we  may  estimate  the  energy  requirement  of  a  house- 
keeper doing  all  but  the  washing  and  heavy  cleaning 
for  a  family  of  five  as  follows  : 


76 


FEEDING  THE  FAMILY 


Calculated  Energy  Requirement  for  Twenty-four  Hours  for 
A  Moderately  Active  Woman  Weighing  123  Pounds 


Activity 


Hours 


Calories 


Sleeping  .  .  . 
Sitting  .  .  .  . 
Standing  .  .  . 
Light  exercise  .  . 
Moderate  exercise 
Total  .     '.     '. 


8 

492 

5 

369 

2 

185 

6 

J38 

3 

461 

24 


2245 


The  daily  requirement  for  the  average  woman  in  some  of 
her  common  occupations  will  be  approximately  as  follows  : 

1.  At  rest 1 600-1 800  Calories  per  day 

2.  Sedentary  occupations  ....     2000-2200  Calories  per  day 

Milliners  Teachers 

Bookkeepers  Seamstresses 

Stenographers  Machine  operatives 

3.  Occupations  involving  standing, 

walking,  or  manual  labor    .    .     2200-2500  Calories  per  day 
Cooks  in  family  groups 
General  housekeepers 
Chamber  maids 
Waitresses 

4.  Occupations  developing  muscular 

strength 2500-3000  Calories  per  day 

Laundresses 

Cooks  for  large  groups 

Women's  appetites  tend  to  be  more  fickle  than  men's, 
perhaps  partly  due  to  the  fact  that  in  the  past  they  have 
not  had  very  high  ideals  of  health  and  have  not  made 
themselves  lead  such  lives  as  to  produce  good  steady 


FOOD  FOR  THE  ADULT  WOMAN  77 

appetites.  They  have  stayed  too  much  indoors,  taken  too 
little  systematic  exercise,  and  been  confined  too  closely  to 
one  environment,  to  get  that  nervous  and  muscular  poise 
which  brings  good  tone  to  the  alimentary  tract  and  hence 
a  healthy  appetite.  With  the  general  improvement  in  the 
health  of  women,  which  is  already  remarked  by  careful 
observers,  we  are  getting  far  from  the  ''ladylike"  notion 
of  Janice  Meredith  and  her  kind  that  it  would  be  a  dis- 
grace to  let  a  man  see  one  really  relish  food,  and  are  rec- 
ognizing the  inevitable  connection  between  the  machine 
and  its  source  of  energy.  Eating  is  primarily  a  duty ;  na- 
ture has  graciously  made  it  also  a  physiological  and  social 
pleasure  for  most  people ;  but  whether  she  has  or  not,  the 
duty  remains,  and  science  steps  in  to  guide  when  the 
palate  fails  as  a  monitor  of  health.  For  women  perhaps 
more  than  for  men  is  appetite  apt  to  be  perverted  and  a 
knowledge  of  food  values  of  constant  practical  use. 

The  following  food  plans  and  dietaries  are  suggestive 
of  ways  of  supplying  suitable  fuel  for  active  and  seden- 
tary women. 


A  Day's  Food  Plan  for  an  Active  Woman 
Fuel  Requirement :  2600-3000  Calories     Cost:  i^i|f5 per  100 Calories 

Breakfast  :   Fresh  or  stewed  fruit 50-100  Calories 

Cereal 50-150  Calories 

Milk 100-300  Calories 

Cream .         .     .  100-200  Calories 

Creamed  fish 


or 
Fish  balls 

or 
Eggs 


100-200  Calories 


78 


FEEDING  THE   FAMILY 


Breakfast  :  —  Continued 

Toast  or  muffins 
Sugar  .  .  . 
Coffee 


Luncheon  :    Thick  soup  with  crackers 


Dinner : 


Cheese  or  nut  salad 

or 
Scalloped  eggs  and  tomatoes 

or 
Cold  meat  and  potatoes 

Bread 

Butter 

Canned,  dried,  or  fresh  fruit  with  cake 

Soup  with  rice,  noodles,  or  vegetables    . 
Roast  rump  of  beef  ^ 

or 
Mutton 


or 
Pork  chop 

Potatoes  or  macaroni 

Boiled  onions  or  other  seasonable  vege- 
table      

Simple  vegetable  salad 

or 
Celery 

or 
Olives 

Bread 

Butter 

Fruit  gelatin  or  tapioca 

or 
Brown  Betty 

or 
Fruit  pie 


50-150  Calories 
50-100  Calories 

600-800  Calories 


250-400  Calories 

100-200  Calories 

100-200  Calories 

200-400  Calories 

700-1200  Calories 

25-100  Calories 

200-350  Calories 

150-250  Calories 
150-200  Calories 

50-150  Calories 


50-200  Calories 
50-200  Calories 


200-400  Calories 


900-1400  Calories 


FOOD  FOR  THE  ADULT  WOMAN 


79 


A  Dietary  for  an  Active  Woman,  Based  on  the  Preceding  Plan 
Fuel  Value :  2865  Calories  Cost :  i|-i^  ^  per  100  Calories 


Breakfast  : 

Canned  pineapple 

Cornflakes  .  .  . 

Milk       .     .  .  . 

Fish  balls     .  .  . 

Toast      .     .  .  . 

Sugar      .     .  .  . 

Butter     .     .  .  . 

Cream,  thin  .  . 

Coffee     .    .  .  . 


Luncheon : 
Cheese  souffl6 
Turkish  pilaf    . 
Com  muffins    . 
Butter     .     .     . 
Canned  apricots 
Chocolate  loaf  cake 


Milk 


Dinner : 

Vegetable  soup 
Pork  chops 


Glazed  sweet  potatoes 
Mashed  turnips    .     . 
Cold  slaw    .... 

Rolls       

Butter 

Apple  tapioca       .     . 
Cream  sauce    .     .     . 


Measxjee 


I  slice 
I  cup 

1  cup 

2  small 
2  slices 

I  tbsp.  (scant) 
I  tsp. 
icup 
I  cup 


f  cup 

1  cup 

2  small 
I  tbsp. 
h  cup 

piece  2^  in.  X 
2I  in.  X  i|  in. 
I  cup 


t  cup 
I  large 


2  halves 
3 


cup 
h  cup 
2  small 
I  tbsp. 
f  cup 
icup 


Weight 
Oz 


1.2 
o-S 
8.5 
2.6 
I.I 

0.5 
o.i 
1.8 


2.5 
7.5 
2.4 

0.5 

4-8 

1.8 
8.5 


6.0 
2.4 
(Raw 
weight) 

5.2 
4.5 
1.4 
1-5 
0.5 
5-4 
1-7 


Protein 
Calories 


3 
34 
21 

14 


27 
9 

26 
I 

5 

10 

34 


18 
92 

10 

7 

3 

15 

I 
2 
5 


Total  for  day 


342 


8o 


FEEDING  THE  FAMILY 


A  Day's  Food  Plan  for  a  Sedentary  Woman 
Fuel  Requirement :  1800-2300  Calories     Cost :  1^2  ff  per  100  Calories 
100  Calories 


Breakfast  : 


Luncheon 


Dinner : 


Fruit       

Cereal  or  omelet  or  bacon       ....       50-100  Calories 

Toast  or  muffins 50-200  Calories 

Butter 33-100  Calories 

Cereal  coffee  with  cream  and  sugar  1 
or  milk  or  cafe  au  lait  or  cocoa  j 


100-200  Calories 


400-600  Calories 


150-250  Calories 


Cream  soup  or  creamed  meat  on 

toast    or   macaroni    croquettes, 

cheese    sauce   or   egg,   fish,   or 

cheese  salad 

Rolls       100-150  Calories 

Butter 50-100  Calories 

Fruit        100-150  Calories 

Cocoa  or  milk       150-175  Calories 

600-800  Calories 


Soup 

Croutons  or  crackers 
Roast  beef 

or 
Nut  loaf 


or 
Meat  pie 
Potatoes 

or 
Rice 

or 
Baked  banana  . 
Spinach  or  other  green  vegetable     . 
Crackers  or  bread  and  butter      .     . 
Lettuce,  tomato  or  other  simple  salad 
Sherbet 

or 
Custard 


Fruit  jelly  or  whip 


25-100  Calories 
25-50    Calories' 


150-300  Calories 


100-150  Calories 


10-50  Calories 
15-50  Calories 
75-150  Calories 


200-300  Calories 


800-1100  Calories 


FOOD  FOR  THE  ADULT  WOMAN 


8l 


A  Dietary  for  a   Sedentary   Woman,  Based  on   the  Preceding 

Plan.    I 


Fuel  Value :  2000  Calories 


Cost :  i§-2  ff  per  100  Calories 


Breakfast  : 

Orange  

Omelet 

Toast 

Butter 

Cocoa  I  ^    .     .     .    .     . 

Luncheon : 

Corn  k  la  Southern 
Fruit  salad  (mayonnaise) 
French  rolls     .... 

Butter 

Milk 

Sugar  cookies       .     .     . 

Dinner : 

Cream  of  pea  soup  .     . 

Croutons 

Lean  roast  beef   .     .     . 


Baked  potato 
Spinach  a  la  crdme 
Tomato  salad 

(French  dressing). 
Saltines       .     .     . 
Tapioca  cream     . 


Measure 


I  orange 
I  egg 
I  slice 
I  tsp. 
I  cup 


I  cup  (scant) 
I  cup 

1  roll 

2  tsp. 
f  cup 

2  large 


f  cup 

^  doz. 

slice 

5  in.  X  6  in. 

X|in. 

I  medium 

I  cup  (scant) 

I  serving 
I  saltine 
I  cup 


Weight 
Oz. 


9-5 
2.0 

o.S 
0.1 
6.7 


4.2 
3-0 
1-3 
0-3 
6.3 
i.o 


5.2 
0.4 


3-0 
1.8 

4-5 
0.1 
7.0 


Protein 
Calories 


16 


20 

6 

12 

24 

7 


16 

3 

42 


II 

4 

3 

I 

30 


Total  for  day 


237 


1  See  Table  III.  Appendix,  p.  358. 


82 


FEEDING  THE  FAMILY 


A  Dietary  for  a  Sedentary  Woman,  Based  on  the  Preceding 
Plan.    II 


Fuel  Value :   2035  Calories 


Cost :  i-iiji  per  100  Calories 


Weight 

Protein 

Total 

Oz. 

Caloboes 

Calortks 

Breakfast  : 

Orange       

^  orange 

4.7 

3 

50 

Cream  of  wheat  .... 

fcup 

3-0 

6 

50 

Cornmeal  muffins      .     .     . 

2  small 

2.4 

26 

200 

Butter        

2  tsp. 

0.3 

— 

60 

Top  milk  for  cereal  and 

coffee  (10  oz.)  .... 

f  cup 

3-1 

14 

150 

Sugar     

I  tbsp. 

0.6 

60 

Coffee 

I  cup 

— 

— 

— 

570 

Luncheon : 

'  Creamed  salmon  on  toast . 

I  cup  and 

2  slices    ' 

7.0 

77 

350 

Cold  slaw 

^cup 

1.4 

3 

50 

Bread 

I  slice 

0.7 

7 

50 

Butter 

h  tbsp. 

0.2 

50 

Apple  sauce 

fcup 

3-5 

I 

100 

Sponge  cake 

piece  i^in. 
Xi^n.  X2in. 

0.9 

II 

100 

Russian  tea 

I  cup 

— 

— 

— 

Sugar  for  tea 

1  tbsp. 

0.3 

— 

30 

730 

Dinner : 

Lentil-meat  loaf  .... 

slice  if  in.  X 
2iXi|  in. 

2.2 

56 

200 

Tomato  sauce      .... 

3-  cup 

2-5 

5 

100 

Browned  potatoes     .     .     . 

I  medium 

potato 

3.5 

:ii 

125 

Boiled  onions       .... 

2  onions 

SA 

10 

100 

Bread          

I  slice 

6.7 

7 

50 

Butter        

h  tbsp. 

0.2 

50 

Coffee  jelly 

|cup 

4.0 

4 

40 

Whipped  cream  (sweetened) 

i^  tbsp. 

0.7 

I 

70 

735 

Total  for  day 

242. 

2035 

FOOD  FOR  THE  ADULT  WOMAN  83 

Thin  and  Fat  Women 

FAT  WOMEN 

To  eat  out  of  proportion  to  one's  need,  either  on  the 
side  of  meagerness  or  superfluity,  is  culpable.  Tables 
of  normal  weight  for  age  and  height  should  be  consulted 
and  effort  made  to  maintain  an  approximately  normal 
weight.^  If  ordinary  eating  habits  result  in  this,  as  they 
should,  we  may  rest  assured  that  the  diet  is  satisfactory 
as  to  quantity  of  fuel ;  if  not,  some  attention  should  be 
given  to  the  matter.  The  tendency  to  take  on  extra 
fat  is  apparently  greater  in  women  than  men,  and  should 
be  especially  watched  if  hereditary.  The  only  sure  and 
healthful  way  to  prevent  it  is  to  be  abstemious  in  food. 
A  pound  of  body  fat  means  the  storage  of  some  4000 
Calories.  The  time  to  adjust  the  diet  is  when  the  tend- 
ency to  store  fat  begins  to  appear.  Once  a  great  excess 
has  accumulated,  the  problem  of  its  removal  without 
harm  becomes  more  complicated ;  and  extensive  *' reduc- 
ing" should  be  carried  on  only  under  the  supervision  of  a 
physician  who  can  regulate  the  rate  of  fat  loss  according 
to  the  general  health.  But  in  the  early  stages  of  grow- 
ing fat,  careful  weighing  of  food  or  "counting  the  Calo- 
ries" will  prove  effectual  and  safe,  but  must  be  per- 
sisted in,  perhaps  throughout  life.  Suggestions  in  re- 
gard to  the  choice  of  food  have  already  been  given 
in  Chapter  III,  but  a  dietary  whose  total  fuel  value 
is  more  likely  to  meet  a  woman's  requirements  is  given 
below. 

»  See  Table  VI,  Appendix,  p.  430. 


84 


FEEDING  THE  FAMILY 


A  Reducing  Diet  Suggested  for  an  Overfat  Woman 
Fuel  Value:  1052  Calories  Ordinary  Requirement:  2200  Calories 


Breakfast  : 

Apple 

Egg 

Toast 

Coffee  1 

Skim  milk 

10.30  A.M : 

Bouillon 

Water  cracker  .... 
Luncheon  : 

Lean  cold  roast  beef      .     . 

Rye  bread 

Lettuce  and  cottage  cheese 
salad 

Lettuce 

Cheese 

French  dressing     .     .     . 
4.30  p.M : 

Tea  with  lemon  ^       ... 
Water  cracker       .... 
Dinner : 

Boiled  cod  with  lemon  . 
Boiled  potato  .... 
Cauliflower  (plain)    .     .     . 

Butter 

Watercress  and  egg  salad 

Watercress 

Egg 

French  dressing     .     .     . 

Orange 

Black  coffee 

10.30  p.M : 
Hot  skim  milk      .... 


Measure 


I  medium 
I  egg 
I  slice 
I  cup 
i^  tbsp. 

h  cup 

1  cracker 

medium 
serving 

2  thin  slices 


ad  libitum  1 
2^  tbsp.  [ 
I  tbsp.        J 

I  cup 
1  cracker 

large  serving 
^  medium 
large  serving 
I  tsp.  (scant) 

ad  libitum 
I  egg 
I  tbsp. 
I  large 
demi  tasse 

h  cup 


Weight 
Oz. 


4.9 
2.4 

0-5 
i.o 

4.0 
0.1 

3.5 

0.7 


O.I 

8.2 

1.8 

3-0 
0.1 


4.7 


4.3 


Protein 
Calories 


10 

I 

97 

7 

40 


209 
6 
6 


27 
3 

16 


Total  for  day 


462 


^  Saccharine  may  be  used  for  sweetening  if  desired. 


FOOD  FOR  THE  ADULT  WOMAN  85 

THIN  WOMEN 

Women  of  nervous  temperament  are  apt  to  be  too 
thin.  They  expend  much  energy  in  heightened  mus- 
cular tension,  and  nervous  disturbances  quickly  react  on 
the  alimentary  tract,  making  it  difficult  to  take  or  digest 
sufficient  food.  Only  an  intelligent  persistence  in  taking 
regularly  a  supply  of  food  in  excess  of  immediate  needs 
will  result  in  a  gain  of  weight.  The  removal,  as  far  as 
possible,  of  nervous  excitement  or  irritation  and  avoid- 
ance of  great  muscular  exertion,  limiting  exercise  to  the 
lighter  forms,  are  great  helps  in  adjusting  the  balance 
between  intake  and  outgo  of  energy.  Food  must  be 
taken  regardless  of  appetite,  and  often  also  regardless 
of  minor  digestive  disturbances,  for  these  do  not  neces- 
sarily signify  that  food  is  not  going  to  be  utilized  finally. 
At  the  same  time  it  is  wise  to  choose  food  which  can  be 
taken  without  repugnance  and  which  will  digest  with 
the  greatest  ease.  Fluid  foods  are  most  easily  taken 
when  appetite  fails,  and  make  practical  additions  to  the 
usual  diet.  Milk,  which  is  so  valuable  a  food,  can  be 
taken  in  many  forms :  hot,  cold,  with  added  cream 
or  milk  sugar,  or  both ;  in  cocoa  and  chocolate ;  in  sher- 
bets and  ice  creams ;  as  buttermilk,  zoolak  or  kumiss ; 
so  that  it  is  one  of  the  easiest  foods  to  add  to  the  diet. 
Fruit  juices  from  sweet  fruits,  or  with  their  fuel  value 
artificially  increased  by  the  addition  of  milk  sugar,  make 
agreeable  and  nutritious  beverages.^  Raw  eggs  are 
easily  swallowed  and  give  a  good  return  for  the  effort 

1  See  Lactose  Lemonade,  Table  III,  Appendix,  p.  360. 


86  FEEDING  THE   FAMILY 

made,  whether  taken  plain  or  modified  by  being  beaten 
up  with  milk,  cream,  or  fruit  juice.  A  little  study  of 
food  values  should  make  it  possible  to  find  acceptable 
ways  of  increasing  the  fuel  intake.  Three  glasses  of 
milk,  added  to  the  regular  diet,  will  mean  an  increase  of 
500  or  more  Calories;  an  extra  pat  of  butter  taken  at 
each  meal  will  add  300  Calories.  From  one  to  three 
tablespoons  of  olive  oil  may  be  taken  after  each  meal, 
increasing  the  fuel  intake  from  300  to  900  Calories. 
Very  often  the  easiest  way  to  increase  the  food  intake 
is  by  one  or  two  additional  meals,  e.g.,  mid-morning  and 
mid-afternoon  lunches,  or  a  morning  lunch  and  a  glass 
of  milk  or  other  nourishing  beverage  just  before  going 
to  bed.  This  is  especially  true  for  women  whose  work 
is  exhausting,  so  that  they  come  to  their  regular  meals 
^'too  tired  to  eat.''  It  is  hard  to  fatten  an  overworked 
person,  but  even  a  slight  surplus  over  immediate  needs, 
if  persistently  taken,  will  in  time  have  its  favorable  effect 
on  the  general  health  and  especially  on  the  nervous 
system.  To  get  the  best  results,  considerable  increases 
in  the  food  intake  should  be  maintained,  with  just 
enough  exercise  to  promote  a  good  appetite.  One  ex- 
ample of  a  fattening  diet  has  already  been  given ;  ^ 
another,  approximating  a  little  more  closely  the  average 
requirement  of  a  woman,  is  presented  on  the  next  page. 

The  Protein  and  Ash  Requirement 

Just  as  the  laws  which  control  energy  requirement 
operate  in  the  same  way  for  women  as  for  men,  so  the 

*  See  page  59. 


"§,    w  d  pJ  fO  ro 


B 

^      O    3    U    S    4) 

CI  ^™   O    ^   <U 


ly.s 


.s.s 

^a^a  o  o  o  u 


S.    3  «^  C  3J  3 


i>5  «SS^ 


^  QUC§ 


CO  TtlONO 


FOOD  FOR  THE  ADULT  WOMAN 


87 


A  Fattening  Dietary  suggested  for  a  Thin  Woman 
Fuel  Value:  3000  Calories  Ordinary  Requirement:  2200  Calories 


Measure 

Weight 

Protein 

Total 

O2. 

Calories 

Calories 

Breakfast  : 

Prunes 

4  medium  ^ 

1.4  (dry) 

3 

100 

Grapenuts 

3  tbsp. 

I.O 

12 

100 

Egg 

I  egg 

2.4 

25 

70 

Toast 

2  slices 

1.0 

14 

100 

Butter 

I  tbsp. 

o.S 

I 

100 

Cream,  thin 

f  cup 

5-4 

IS 

300 

Sugar      

I  tbsp. 
(scant) 

0.5 

— 

50 

Coffee 

I  cup 

— 

— 

— 

10 :30  A.M. : 

Cocoa  III2 

fcup 

7.6 

32 

250 

Luncheon : 

Corn  chowder 

f  cup 

4.4 

18 

ISO 

Fruit  salad       

I  serving 

3-0 

6 

200 

RoU 

I  roll 

1-3 

12 

100 

Butter 

ih  tbsp. 

0.7 

I 

ISO 

Chocolate  blanc  mange  with 

^cup 

5-4 

18 

200 

whipped  cream      .     .     . 

2  tbsp. 

0.9 

2 

100 

4  P.M. : 

Egg  in  orange  juice        .     . 

I  egg 

3  tbsp.  juice  > 

4.2 

25 

130 

2  tsp.  sugar  J 

Dinner : 

■ 

Broiled  steak 

piece  3  in.  X 

i|  in.  Xfin. 

3-0 

70 

ISO 

Scalloped  potatoes    .     .     . 

I  cup  (scant) 

5-2 

13 

ISO. 

Buttered  beets      .... 

fcup 

2.0 

3 

SO 

Lettuce  and  tomato  salad 

I  serving 

5.4 

6 

200 

Salted  almonds     .... 

12  nuts 

0.5 

13 

100 

Boiled  custard      .... 

|cup 

3-3 

20 

ISO 

Macaroons       

2  macaroons 

0.8 

6 

100 

Total  for  day 

315 

3000 

1  Soaked  24  hours,  then  allowed  to  stand  24  hours  to  dry. 

2  Two  tbsp.  milk  sugar  instead  of  cane  sugar.     See  Table 
Appendix,  p.  359. 


Ill 


88  FEEDING  THE  FAMILY 

requirements  for  protein  and  ash  differ  little  for  the  two 
sexes  under  ordinary  conditions.  A  woman  requiring 
eight-tenths  as  much  fuel  as  a  man  will  probably  need 
eight-tenths  as  much  calcium  and  phosphorus  and  from 
two  to  two  and  one-half  protein  Calories  per  pound. 
She  will  probably  need  more  iron  because  of  the  extra 
loss  of  this  element  in  menstruation.  Hence  it  is  wise 
to  see  that  the  iron-bearing  foods  are  supplied  liberally. 
Fortunately  salads  of  green  vegetables  and  fruits  are  well 
liked  by  most  women  and  constitute  an  easy  way  of 
introducing  iron  into  the  diet.^ 

Food  for  the  Prospective  Mother 

Traditions  in  regard  to  food  have  a  strong  hold  on 
the  imagination  in  connection  with  those  periods  during 
which  the  unborn  child  or  nursing  infant  derives  its 
sustenance  directly  from  its  mother.  Stuffing  when 
food  needs  are  not  greatly  increased,  attributing  mys- 
terious influences  to  specific  food  materials,  and  supply- 
ing inadequate  fuel  when  food  needs  are  really  very  much 
increased  are  common  errors  due  to  lack  of  knowledge 
of  the  fate  and  function  of  foods. 

It  is  reassuring  for  the  prospective  mother  to  remem- 
ber that  all  food  is  broken  down  in  the  chemical  processes 
of  digestion  and  reorganized  in  the  body  according  to 
its  needs.  Meat  helps  to  build  muscle,  not  because  it  is 
already  in  that  form,  but  because  when  digested  it 
yields  amino  acids  (page  19)  which  the  body  can  recom- 

*  See  discussion  of  phosphorous,  calcium,  and  iron  contents  of  foods, 
pages  21-25. 


FOOD  FOR  THE  ADULT  WOMAN  89 

bine  into  its  own  kinds  of  protein ;  the  proteins  of  milk 
and  eggs,  and  many  of  the  proteins  of  vegetables  will 
)deld  exactly  the  same  kind  of  amino  acids  and  hence 
serve  equally  well  for  constructing  new  muscle.  Nature 
tries  to  promote  normal  development  of  the  offspring 
even  under  adverse  conditions;  if  materials  for  the 
growth  of  the  baby  are  lacking  in  the  food  they  will  be 
drawn  as  far  as  possible  from  the  mother's  body.  Thus 
if  the  diet  be  deficient  in  calcium  and  phosphorus  for 
bone  formation  the  mother's  bones  and  teeth  are  likely 
to  be  the  first  to  suffer  loss,  though,  of  course,  a  great 
scarcity  is  eventually  Hkely  to  affect  the  baby. 

For  the  most  part,  the  same  kinds  of  food  which  are 
well  adapted  to  the  mother  under  ordinary  conditions 
will  serve  for  the  mother  and  child.  Simple  dishes, 
prepared  from  easily  digested  foods,  should  be  adhered 
to  for  the  sake  of  good  digestion,  without  which  any  food 
will  fail  of  its  purpose.  When  the  digestive  tract  is 
particularly  irritable,  considerable  care  must  be  exer- 
cised in  this  respect,  bearing  in  mind  that  fatigue,  anx- 
iety, and  constipation  may  be  large  factors  in  indiges- 
tion. The  majority  of  mothers  suffer  in  the  early 
stages  of  gestation  from  nutritional  disturbances  fa- 
miliarly spoken  of  as  "morning  sickness."  The  cause 
of  the  nausea  and  vomiting  at  this  time  is  not  in  the 
stomach  itself,  but  is  due  to  the  fact  that  the  connec- 
tion between  the  mother  and  the  embryo  through  the 
placenta  is  not  yet  perfectly  established,  and  a  mild 
form  of  poisoning  results  from  substances  produced  in 
the  process  of  placenta  formation  getting  into  the  general 


go  FEEDING  THE  FAMILY 

circulation.  The  disappearance  of  the  morning  sick- 
ness is  an  indication  that  the  connection  between  mother 
and  child  which  secures  nourishment  for  the  embryo 
from  the  mother's  blood  has  been  fully  estabhshed,  and 
from  this  time  on  the  mother's  appetite  should  steadily 
improve.  Any  special  food  requirements  on  the  part 
of  the  developing  child  before  the  end  of  the  fourth 
month  of  gestation  have  been  shown  to  be  practically 
negligible.  Beginning  with  the  fifth  month,  growth  is 
increasingly  rapid  up  to  the  time  of  birth,  but  the  actual 
amount  of  building  material  needed  day  by  day  is  not 
very  large,  nor  even  in  the  last  weeks  will  the  energy 
demands  be  increased  more  than  20  per  cent,  or  one- 
fifth  of  the  mother's  usual  daily  supply.  A  woman 
of  sedentary  habits  will  then  need  from  2400  to  2800 
Calories  per  day,  while  a  woman  who  is  usually  active 
will  probably  be  somewhat  less  so,  and  is  seldom  likely 
to  require  over  3000  Calories.  The  increased  require- 
ments for  building  material  will  be  best  met  by  the 
liberal  use  of  milk  and  eggs,  supplemented  by  fruit  and 
green  vegetables.  Frequent  small  meals  are  often  util- 
ized to  better  advantage  than  a  few  large  meals  in  the  last 
two  or  three  months ;  in  fact,  most  of  the  suggestions 
which  have  already  been  given  in  regard  to  a  fattening  diet 
will  be  helpful  in  adjusting  the  food  intake  at  this  time. 

The  day's  diet  should  include : 

I.  A  cereal  made  from  the  whole  grain,  as  rolled  or 
cracked  oats  or  wheat,  wheatena,  barley,  puffed  wheat ; 
these  to  be  served  as  breakfast  cereals  thoroughly  cooked, 
or  in  simple  puddings. 


FOOD  FOR  THE  ADULT  WOMAN  91 

2.  Milk,  from  a  pint  to  a  quart  or  more  per  day. 
This  may  be  used  as  a  beverage  with  meals,  or  between 
meals,  or  employed  in  making  cocoa,  custards,  and  other 
dishes.  Sweet  milk  may  be  replaced  by  buttermilk,  zoo- 
lak,  malted  milk,  kumiss,  etc.,  according  to  preference. 

3.  Fruit,  as  oranges,  apples,  prunes,  raisins,  figs, 
dates,  or  other  easily  digested  kinds,  fresh  or  dried, 
cooked  or  raw.  Fruit  juices  may  be  substituted  for  the 
whole  fruit,  especially  v/here  digestion  is  disturbed. 

4.  A  green  vegetable,  as  spinach,  peas,  beans,  lettuce, 
celery,  cabbage,  onions,  etc.  These  may  be  served  as 
salads,  buttered,  creamed,  or  in  soups.  When  cooked, 
the  cooking  water  should  be  used  if  possible,  because  it 
contains  a  large  part  of  the  ash  constituents.  Pea  and 
spinach  soups  made  with  milk  are  often  useful  when 
digestion  is  poor. 

5.  Meat,  fish,  or  some  substitute  such  as  eggs  or 
cheese,  once  a  day. 

6.  Butter,  oUve  oil,  bacon,  peanut  butter,  or  oleo- 
margarine in  moderate  quantities  to  add  to  the  fuel 
value  of  the  diet.  For  the  sake  of  ease  of  digestion, 
these  are  best  used  in  their  simplest  form,  on  bread,  with 
potatoes,  rice  and  the  like,  rather  than  in  the  making  of 
rich  sauces  and  gravies.  The  food  plan  already  given 
for  a  sedentary  woman  can  easily  be  modified  to  yield 
2700  to  2800  Calories  by  adding  a  pint  of  milk,  a  couple 
of  eggs,  two  small  tablespoons  of  butter,  and  a  piece 
of  sweet  chocolate.  The  food  plan  and  dietary  for  an 
active  woman  will  be  suitable  when  digestion  is  good, 
and  the  fuel  value  can  be  easily  increased  by  the  use  of 


92 


FEEDING  THE  FAMILY 


milk  or  eggs,  which,   as  already  indicated,   also  give 
desirable  increases  in  building  material. 

Where  cost  must  be  carefully  considered  such  menus 
as  the  following  may  prove  useful : 


Breakfast  :  Oatmeal,  milk  and  sugar 

Whole  wheat  bread  and  butter  or  butterine 

Cereal  coffee  or  coffee,  with  an  equal  amount  of  hot 
milk  added,  or  cocoa  made  with  milk 

Stewed  prunes 
Luncheon  :   Lentil  and  tomato  soup 

Cold  corned  beef 

Whole  wheat  bread,  butter  or  butterine 

Tea  or  coffee  (one-half  milk),  or  cocoa 
Dinner:        Lamb    stew    with    vegetables    (carrots,    potatoes, 
onions) 

Whole  wheat  bread,  butter  or  butterine 

Custard  pie 

Tea  or  coffee  (one-hdf  milk),  or  cocoa 

II 

Breakfast  :  Wheatena,  mUk,  sugar 

Dates,  graham  bread  and  butterine 

Coffee  (one-half  milk),  or  cocoa 
Luncheon  :   Macaroni  and  cheese 

Stewed  tomatoes 

Graham  or  rye  bread  and  butterine 

Coffee  (one-half  milk),  or  cocoa 
Dinner:        Bean  or  lentil  loaf 

Boston  brown  bread 

Stewed  onions 

Apple  betty,  milk  and  sugar 

Coffee  (one-half  milk),  or  cocoa 


FOOD  FOR  THE  ADULT  WOMAN  93 

III 

Breakfast  :  Cracked  wheat,  milk  and  sugar 
Rye  bread  and  butter 
Coffee  (one-half  milk) 
Apple 

Luncheon  :   Vegetable  soup  with  crackers 

Whole  wheat  bread  and  peanut  butter 
Figs  (may  be  stewed) 
Cocoa  or  coffee 

Dinner  :        Corned  beef  hash 
Stewed  cabbage 

Whole  wheat  bread  and  butterine 
Rice  or  tapioca  pudding  (made  with  milk,  molasses, 

and  raisins) 
Coffee  (one-half  milk),  or  cocoa 

These  menus  may  be  supplemented  by  a  cup  of  gruel 
or  milk,  with  graham  or  whole  wheat  crackers,  if  an 
extra  meal  is  desired. 

Food  for  the  Nursing  Mother 

It  has  been  shown  by  calorimetric  experiments  that 
the  total  energy  requirement  of  mother  and  child  just 
after  birth  is  almost  exactly  the  same  as  the  total  re- 
quirement just  before  birth.  But  the  normal  healthy 
baby  grows  rapidly  and  makes  increasing  demands  upon 
his  food  supply.  A  baby  a  month  old  will  take,  on  the 
average,  two  and  one-third  ounces  of  mother's  milk  per 
day  for  each  pound  of  body  weight,  a  twelve-pound  child 
thus  receiving  about  28  ounces  of  milk  in  twenty-four 
hours.  Since  an  ounce  of  mother's  milk  yields  on  the 
average  20  Calories,  the  total  day's  fuel  supply  for  such 


94  FEEDING  THE  FAMILY 

a  child  will  be  560  Calories.  But  making  milk  is  hard 
work ;  it  is  believed  that  about  two  Calories  of  extra  food 
are  necessary  to  produce  one  of  milk,  so  that  the  above 
daily  milk  supply  will  demand  an  addition  of  some  1 1 20 
Calories  to  the  mother's  ordinary  energy  intake,  or  in 
general  we  may  make  the  following  estimates  of  the 
increased  requirement: 

Additional  fuel  requirements  for  nursing  a  baby 

First  3  months      .  .  90  Calories  per  pound  of  infant's  weight 

Second  3  months  .  85  Calories  per  pound  of  infant's  weight 

Third  3  months    .  .  80  Calories  per  pound  of  infant's  weight 

Fourth  3  months  .  70  Calories  per  pound  of  infant's  weight 

This  means  that  a  woman  of  average  weight  and 
sedentary  occupation  will  require  while  nursing  a  baby 
as  much  food  as  a  laboring  man  doing  moderately  heavy 
muscular  work,  i.e.y  3000  to  3500  Calories  per  day; 
while  a  woman  at  the  same  time  employed  in  moder- 
ately active  physical  labor  will  need  as  much  as  a  man 
doing  severe  muscular  work,  or  from  3500  to  4000 
Calories  per  day. 

Not  only  is  there  this  marked  increase  in  the  energy 
requirement,  but  the  construction  of  milk  demands 
extra  quantities  of  such  important  materials  as  protein, 
calcium,  phosphorus,  and  even  iron.  Studies  with  cows 
show  that  the  efficiency  of  milk  protein  for  the  produc- 
tion of  a  new  milk  supply  is  about  60  per  cent.  Such 
data  indicate  that  the  mixed  diet  ought  to  supply  at 
least  two  protein  Calories  for  each  one  withdrawn  in  the 
mother's  milk,  and  milk  itself  must  be  considered  one 


FOOD  FOR  THE  ADULT  WOMAN  9S 

of  the  most  desirable  foods  for  milk  production.  On 
this  basis,  from  three  to  four  protein  Calories  should  be 
allowed  for  every  ounce  of  milk  produced. 

For  a  woman  supplying  28  ounces  of  milk  per  day, 
there  should  be  an  increase  over  the  average  consump- 
tion of  17  per  cent  in  iron,  20  per  cent  in  phosphoric 
acid,  and  76  per  cent  in  calcium  oxide.  In  other  words, 
the  most  marked  increase  as  regards  ash  is  in  the  calcium 
requirement.  This  again  is  most  easily  met  by  milk, 
and  also  most  economically,  considering  that  milk  sup- 
plies at  the  same  time  efficiently  used  protein.  Two 
hundred  Calories  of  milk  in  addition  to  the  ordinary 
mixed  diet  will  cover  the  extra  requirement  for  calcium 
and  phosphorus  for  28  ounces  of  human  milk,  while  50 
Calories  of  lean  beef,  10  of  spinach,  or  one  egg  yolk  will 
meet  the  additional  need  for  iron.  This  shows  that  with 
a  little  care  in  the  selection  of  foods  there  need  be  no 
danger  of  shortage  of  these  important  elements. 

The  general  plan  of  diet  suggested  for  the  prospective 
mother  1  may  be  followed  by  the  nursing  mother  and 
the  dietaries  for  thin  men  and  women  ^  will  be  sug- 
gestive as  to  how  to  keep  up  the  fuel  value  of  the 
diet.  Since  foods  are  broken  down  in  the  digestive 
tract  and  made  over  in  the  body,  it  is  absurd  to 
think  that  particular  foods  have  specific  effects  upon 
the  character  of  the  milk.  Any  wholesome  diet,  ample 
in  fuel  and  building  materials,  is  suitable  for  good 
milk  production.  At  the  same  time  it  must  be  borne 
in  mind  that  the  mammary  glands  are  very  sensitive  to 
1  See  page  90.  2  gee  pp.  59  and  87. 


96  FEEDING  THE  FAMILY 

nervous  influences,  and  disturbances  of  digestion  react 
very  unfavorably  upon  the  milk-secreting  mechanism. 
Therefore  any  food  which  is  known  to  disagree  with  the 
mother,  or  whose  effect  is  doubtful,  should  be  refrained 
from.  And  since  the  increased  demands  for  food  make 
the  work  of  the  digestive  tract  extraordinarily  great, 
there  is  more  danger  than  usual  of  an  upset,  and  the  diet 
should  be  correspondingly  simpler  and  easier  of  diges- 
tion. Excitement,  worry,  fatigue,  chill,  constipation, 
all  react  quickly  and  unfavorably  upon  the  milk  secre- 
tion, and  must  be  carefully  guarded  against.  Successful 
nursing  demands  a  quiet,  contented  life,  in  which  food 
is  carefully  chosen,  and  exercise,  fresh  air,  and  mental 
diversion  are  provided  in  due  moderation.  For  the 
few  months  which  are  so  critical  in  the  life  of  the  baby, 
less  important  interests  must  be  set  aside,  even  those  of 
other  members  of  the  family  who  can  better  afford  a 
little  neglect. 

A  very  simple,  inexpensive  dietary,  adapted  to  the 
fuel  requirements  of  the  nursing  mother  also  engaged  in 
physical  labor,  from  one  of  the  menus  on  page  92,  is 
given  below. 

In  addition  to  regular  meals,  a  glass  or  bowl  of  hot 
milk,  malted  milk,  gruel  or  eggnog  taken  just  before 
nursing  the  baby  in  mid-morning  or  mid-afternoon  is 
often  beneficial. 


FOOD  FOR  THE  ADULT  WOMAN 


97 


A  Day's  Dietary  for  a  Nursing  Mother  Also  Doing  Moderate 
Muscular  Work 


Fuel  Value :  3595  Calories 


Cost:  f-ijf  per  100  Calories 


Measure 


Weight 
Oz. 


Protein 
Calories 


Breakfast: 
Oatmeal 
Milk 
Sugar 


Whole  wheat  bread        .     . 

Butterine 

Cocoa  III 

Stewed  prunes      .... 

Luncheon : 

Lentil  and  tomato  soup 

Cold  corned  beef  (with  fat) 

Whole  wheat  bread        .     . 

Butterine 

Milk  for  tea 

Sugar  for  tea 

Doughnut    

Tea 

Dinner : 

Lamb  stew  with  vegetables 

Whole  wheat  bread        .     . 

Butterine 

Custard  pie 

Milk  for  tea 

Sugar  for  tea 

Lunch  at  Night: 

Bread 

Butterine 

Peanut  butter       .... 

Milk        


i^  cups 
f  cup 

1  tbsp. 

(scant) 

3  slices 
f  tbsp. 
f  cup 

5  prunes  and 
juice 

i^  cups 
small  serving 

4  slices 
1 1  tbsp. 
icup 

2  tsp. 

I  doughnut 

1  cup 

2  cups 
4  slices 
i^  tbsp. 

1  large  piece 
icup 

2  tsp. 

3  slices 
I  tbsp. 
2I  tsp. 
f  cup 


12.0 
5.1 
0.5 

2.1 
0.4 
7.6 
6.0 


13-4 
2.0 
2.8 
0.7 
2.6 

0-3 
1.6 


17.0 
2.8 
0.7 
7.6 
2.6 
0.3 


1.9 

o.S 
0.6 

5-1 


24 

32 
4 


56 
42 
32 
I 
10 


67 
32 
I 
36 
10 


21 

I 

19 


Total  for  day 


463 


»  See  Table  III,  Appendix,  p.  358. 


CHAPTER  V 

FOOD  FOR  THE  BABY 

Happy  the  baby  who  enjoys  his  inalienable  right  to 
Nature's  food  supply  —  his  own  mother's  milk!  His 
chances  of  a  long  and  healthy  life  are  immensely  greater 
than  those  of  the  poor  child  who  has  to  be  artificially 
fed.  In  case  of  misfortune  depriving  him  of  his  natural 
food  supply,  the  best  substitute  is  the  milk  of  some  other 
healthy  woman  with  a  baby  of  approximately  the  same 
age,  but  unfortunately  this  kind  of  substitute  is  not 
readily  commanded  by  the  average  family,  and  the 
faithful  cow  has  usually  to  be  relied  upon  when  the 
normal  supply  is  cut  off.  That  such  a  substitute  is  far 
from  ideal,  statistics  make  perfectly  clear.  A  study  of 
nearly  50,000  babies  born  alive  in  Berlin  in  1890  showed 
that  about  one-fourth  of  these  were  dead  at  the  end  of 
the  first  year,  of  whom  one  in  two  was  bottle-fed  and 
only  one  in  13  breast-fed.  That  the  baby  not  only  has 
a  better  chance  of  surviving  the  perilous  first  year,  but 
of  growing  to  manhood  as  well,  was  made  evident  in  a 
hygiene  exhibition  recently  held  in  Dresden,  in  which  it 
was  shown  that  in  24  families  with  109  children,  all 
breast-fed,  not  one  was  dead  at  the  end  of  five  years; 
while  in  33  families  in  which  the  babies  were  all  bottle- 

98 


Courtesy  of  the  New  York  Milk  Committee. 

Twelve,  Tkirteeh— FOURTEEN  Pounds 


FOOD  FOR  THE  BABY  99 

fed  one  or  more  had  been  lost  in  each  family  in  the  same 
period.  In  another  group  of  79  families,  in  which  85  of 
the  children  were  breast-fed  and  109  bottle-fed,  all  the 
breast-fed  children  were  alive  at  the  end  of  eleven  years, 
while  more  than  half  (57  %)  of  the  bottle-fed  babies 
were  dead.  In  a  study  recently  made  in  New  York  City 
of  the  relative  danger  to  babies  of  dirt,  flies,  and  artificial 
feeding,  it  was  quite  evident  that  artificial  feeding  was,  of 
the  three,  the  worst  enemy  to  baby  Kfe.  Such  evidence 
makes  clear  the  importance  of  a  mother's  making  every 
effort  to  start  the  baby  right  and  give  him  a  fair  chance 
to  live  and  thrive.  Every  month  of  breast  feeding  is  to 
be  regarded  as  so  much  gain  for  the  baby.  If  the  milk 
supply  is  insufficient,  it  may  be  necessary  to  give  addi- 
tional food,  but  this  does  not  justify  the  discarding  of  the 
natural  food  so  far  as  it  is  available.  Only  when  it  fails 
entirely,  or  there  is  some  serious  disturbance  of  the 
mother's  health  which  makes  nursing  unwise,  or  when 
there  is  persistent  failure  on  the  part  of  the  baby  to 
digest  the  milk,  should  artificial  feeding  be  adopted  as 
the  sole  means  of  sustenance. 

Good  breast  feeding  cannot  be  done  carelessly,  how- 
ever. The  mother  must  take  the  best  possible  care  of 
herself,  eating  wholesome  food  in  sufficient  amounts,  as 
outlined  in  Chapter  IV;  leading  a  regular,  hygienic, 
peaceful  life  as  far  as  she  is  able,  in  order  to  maintain  a 
full  and  uniform  milk  supply.  She  must  keep  in  mind 
that  upon  her  rests  the  responsibility  for  the  healthy 
development  of  her  baby ;  must  avoid  indigestible  food, 
or  food  that  spoils  her  appetite  so  as  to  prevent  suJfi- 


FEEDING  THE  FAMILY 

/        .  . 
w^       Quantities  of  food  being  taken ;  must  have  regulai 

hours  for  meals  and  rest;  get  fresh  air  and  exercise, 
but  avoid  fatigue  and  overwork;  keep  her  mind 
pleasurably  occupied  while  avoiding  excitement;  and, 
finally,  she  must  feed  the  baby  according  to  a  definite 
schedule. 

A  healthy  baby  grows  fast.  During  the  first  six 
months  he  should  double  his  birth  weight,  and  by  the 
end  of  the  year  triple  it.  He  must  not  only  digest  food 
for  this  rapid  body  building,  but  he  must  have  energy 
for  the  daily  maintenance  of  his  internal  and  external 
body  activities  besides,  the  result  being  that  he  has  to 
take  care  of  much  more  food  in  proportion  to  his  weight 
than  an  adult  does,  and  any  upset  in  digestion  is  a  very 
serious  matter.  Hence,  anything  in  the  mother's  life 
which  might  disturb  her  steady  production  of  whole- 
some milk  must  be  avoided,  and  anything  in  the  baby's 
life  which  might  cause  indigestion.  He  must  have 
plenty  of  sleep  and  be  allowed  to  lie  quietly  by  himself 
when  awake,  have  plenty  of  fresh  air  to  breathe  and 
clothing  which  will  give  him  a  chance  to  exercise  his 
arms  and  legs  freely,  so  that  he  need  not  get  all  of  his 
exercise  by  crying.  Above  all,  he  must  get  his  meals 
regularly.  With  definite  hours  for  feeding, /the  quality 
of  the  milk  is  more  uniform,  and  the  baby's  ahmentary 
tract  responds  better  to  the  food.  The  stomach  needs 
an  interval  of  rest  between  meals,  and  the  secretions  of 
the  ahmentary  tract  are  strongly  influenced  by  habit, 
pouring  out  more  freely  under  the  stimulus  of  regular 
feeding.     The  appetite  is  less  fickle,  too,  when  meals 


FOOD  FOR  THE  SABY 


loi 


come  at  definite  times.     *' Meals  by  the  clock"  is  one 
of  the  first  rules  of  successful  feeding. 

What  the  schedule  shall  be  depends  somewhat  upon 
circumstances.  Probably  the  best  practice  up  to  the 
time  a  child  is  three  months  old  is  to  feed  every  three 
hours  through  the  day  and  once  at  night  —  seven  feed- 
ings in  the  twenty-four  hours ;  e.g.  at  six  and  nine  a.m., 
noon,  three,  six,  and  nine  p.m.,  and  midnight.  After 
the  child  is  three  months  old  no  night  feeding  need  be 
given  unless  the  baby  wakens.  '  From  the  fourth  to  the 
sixth  month  there  may  be  six  feedings,  three  and  one- 
half  hours  apart;  six  and  nine-thirty  a.m.,  one,  four- 
thirty,  and  eleven- thirty  p.m.,  and  after  that  five  feed- 
ings;  six  and  ten  a.m.,  two,  six,  and  ten  p.m. 


Suggested  Schedule  for  Infant  Feeding 


Number  of 
Feedings 
Per  Day 

Hours  for  Feeding 

A.M. 

P.M. 

First  3  months 

4th,  sth,  and  6th  months      .     . 
7th,  Sth,  and  9th  months      .     . 

7 
6 

5 

6,  9,  12 
6,  9:30 
6,  10 

3,  6,  9,,  12 
I,  4:30,  8,  11:30 
2,  6,  10 

If  the  baby  is  delicate,  shorter  intervals  between 
feedings  are  sometimes  prescribed,  but  never  less  than 
two  hours ;  if  very  sturdy,  four-hour  intervals  are  some- 
times adopted  at  the  very  start.  Such  schedules  should 
be  arranged  under  the  advice  of  a  competent  physician. 
Strict  observance  of  the  schedule  determined  upon  is 
more  important  than  the  exact  interval  between  feedings 


I02  fBEDlNG  THE  FAMILY 

or  the  number  of  feedings  in  the  day,  but  in  general 
long  intervals  promote  good  digestion  better  than  do 
short  ones. 

If  the  baby  frets  between  meals  he  should  be  given 
cool  (not  cold)  boiled  water  from  a  bottle  or  spoon  — 
nothing  else.  Pacifiers  are  to  be  strictly  avoided.  They 
spoil  the  shape  of  the  mouth  and  are  bad  carriers  of 
germs;  the  constant  sucking  is  undesirable  for  many 
reasons  and  swallowing  air  causes  gastric  discomfort. 

After  meals  the  baby  should  be  placed  upright  and 
patted  very  gently  for  a  moment  or  two  to  bring  up 
the  *'gas"  (generally  air)  which  he  may  have  swallowed, 
then  laid  in  his  crib  to  rest  quietly  and  soon  go  to  sleep. 
His  chief  business  in  life  is  to  grow.  He  is  not  to  be 
considered  a  source  of  entertainment,  nor  should  efforts 
be  made  to  amuse  him.  The  healthy  baby  when  awake 
will  play  quietly  by  himself  and  not  get  over-excited  nor 
exhausted. 

J  The  Energy  Requirements  of  the  Baby 

The  baby  requires  fuel  for  his  life  processes  just  as  an 
adult  does,  but  these  processes  are  more  rapid  in  the 
child  than  in  the  adult,  so  that  even  when  lying  quietly 
he  needs  more  fuel  in  proportion  to  his  weight  than  he 
will  require  later  in  life.  From  calorimetric  studies  it 
has  been  found  that  babies  asleep  in  bed  beside  their 
mothers,  who  were  awake,  give  off  nearly  two  and  one- 
half  times  as  many  Calories  per  pound  as  the  mothers. 
An  allowance  of  from  30  to  35  Calories  per  pound  is 
necessary  merely  to  keep  a  baby  alive. 


FOOD  FOR  THE  BABY  103 

Babies  cannot  lie  quietly  all  the  time,  however.  If 
they  are  to  grow  and  acquire  strong  muscles  they 
must  have  exercise,  which  they  get  by  crjdng,  kicking, 
pounding  with  their  fists,  and  other  movements.  This 
means  work,  requiring  a  further  supply  of  energy.  A 
five-months-old  baby  has  been  shown  to  double  his 
energy  expenditure  by  the  effort  of  crying.  Active 
children  really  work  as  hard  as  any  adult  manual 
laborer. 

Furthermore,  a  baby  is  constantly  storing  food  ma- 
terials in  his  body  in  the  process  of  growth.  Every 
day  as  much  as  12  to  15  per  cent  of  the  Calories 
represented  in  his  food  may  be  used  in  this  way. 
All  the  energy  demands  of  the  baby —  (i)  for  the  main- 
tenance of  life  processes,  more  rapid  than  in  the  adult, 
(2)  for  muscular  activity,  often  great,  and  (3)  for  stor- 
age in  growth  —  make  the  infantas  total  energy  require- 
ment during  the  first  three  months  of  his  life  about  50 
Calories  per  pound  per  day.  As  he  grows  older,  the 
requirement  for  internal  activities  becomes  gradually 
less  in  proportion  to  body  weight,  the  rate  of  growth 
falls,  and  therefore  the  total  requirement  for  the  second 
three  months  is  about  45  Calories  per  pound  per  day; 
for  the  third  three  months  about  40  Calories  per  pound 
per  day,  and  for  the  last  three  months  of  the  first  year 
about  35  Calories  per  pound  per  day. 

In  the  case  of  the  breast-fed  baby,  we  judge  the  feed- 
ing to  be  successful  when  he  makes  steady  gains  in 
weight,  averaging  about  eight  ounces  a  week  in  the  early 
months,  and  falling  gradually  to  about  four  ounces  a 


I04  FEEDING  THE  FAMILY 

week;  and  when  by  quiet  sleep,  absence  of  fretfulness, 
and  other  signs  of  health  he  shows  that  his  diet  agrees 
with  him. 

Artificial  Feeding 

Unfortunately  there  will  always  be  some  babies  de- 
prived more  or  less  completely  of  their  natural  food. 
Mothers  with  the  best  of  intentions  sometimes  fail  to 
produce  milk,  or  furnish  an  inadequate  supply,  and  other 
causes  may  rob  the  baby  of  his  birthright.  For  such 
children  a  substitute  for  the  natural  food  must  be  pro- 
vided. Nothing  can  take  the  place  of  milk  for  this  pur- 
pose, even  though  it  be  milk  from  another  species  of 
animal,  such  as  the  cow.  Milk  contains  everything 
needed  for  growth,  and  while  the  proportions  of  building 
materials  vary  with  the  natural  rate  of  growth  of  the 
species,  —  milk  for  the  puppy  that  doubles  its  weight  in 
nine  days  having  more  protein  and  ash  per  quart  than 
milk  for  the  calf  that  doubles  its  weight  in  47  days,  and 
this  in  turn  having  more  building  materials  per  quart 
than  milk  for  the  human  baby  that  doubles  his  weight 
in  180  days,  —  the  main  point  is  that  these  substances 
are  present  in  forms  which  the  human  child  can  use 
better  than  any  others,  provided  he  can  be  made  to 
digest  the  strange  food. 

The  ordinary  problem  in  artificial  feeding  is,  there- 
fore, one  of  adapting  cow's  milk  to  the  digestive  tract 
of  the  baby  and  at  the  same  time  providing,  as  far  as 
possible,  a  normal  supply  of  fuel  and  building  material. 
There  are  many  special  devices  by  which  these  objects 


FOOD  FOR  THE  BABY 


105 


can  be  attained,  and  the  wise  physician  adopts  the  one 
which  seems  best  suited  to  the  individual  case.  For 
home  use,  when  there  is  no  expert  to  direct  the  feeding, 
the  simplest  plan  is  to  take  rich,  well-mixed,  whole 
milk,  containing  from  four  to  five  per  cent  of  fat,  and 
prepare  it  according  to  the  following  scheme :  ^ 


Scheme  for  Whole  Milk  Feeding  During  the  First  Year 
I  St  day  I  to  2  ounces  of  water  every  4  hours. 

2d  to  4th  days      3  ounces  of  milk,  7  ounces  of  water,  2  teaspoon- 
fuls  of  milk  sugar ,2  divided  into  7  feedings. 

Sth  to  7th  days    4  ounces  of  milk,  8  ounces  of  water,  3  teaspoon- 
fuls  of  milk  sugar,  divided  into  7  feedings. 

Sth  day  to  end      Beginning  with  5  ounces  of  milk,  10  ounces  of 
of  3d  month  water,  and  i^  tablespoonfuls  of  milk  sugar, 

increase  the  milk  by  ^  ounce  every  four  days ; 
the  water  by  ^  ounce  every  eight  days ;  the 
mUk  sugar  by  ^  tablespoonful  every  2  weeks. 
Thus  on  the  i6th  day  give  6  ounces  of  milk, 
io|  ounces  of  water,  2  tablespoonfuls  of  milk 
sugar,  divided  into  7  feedings ;  on  the  20th 
day  increase  the  milk  to  6|  ounces,  using 
io|  oimces  of  water  and  2  tablespoonfuls  of 
milk  sugar  as  before. 

Beginning  of  At  the  end  of  the  third  month  the  baby  wiU  be 

4th  month  to  getting  approximately  16  ounces  of  milk,  16 

end  of  6th  ounces  of  water,  and  4I  tablespoonfuls  of  milk 

month  sugar,  divided  into  6  feedings.     Now  increase 

^  Adapted  from  Holt  and  Shaw's  Save  the  Babies,  published  by  the 
American  Medical  Association. 

2  Malt  food  (dextrimaltose,  for  example)  may  be  substituted  for 
part  or  all  of  the  milk  sugar. 


io6 


FEEDING  THE  FAMILY 


the  milk  by  ^  ounce  every  6  days,  reduce  the 
water  by  |  ounce  every  2  weeks,  using  4^  table- 
spoonfuls  of  milk  sugar  per  day. 
If  the  food  does  not  digest  readily,  barley 
water  may  be  used  instead  of  the  plain  water. 
It  is  made  by  cooking  ^  tablespoonful  of  barley 
flour  in  the  water  for  20  minutes  and  cooling 
before  adding  to  the  milk. 

Beginning  of  7  th  At  the  end  of  the  6th  month  the  baby  will  be 
month  to  end  receiving  about  24  ounces  of  milk,  12  ounces 
of  9th  month  of  water,  and  4^  tablespoonfuls  of  milk  sugar 
daily,  divided  into  5  feedings.  Now  increase 
the  milk  by  ^  ounce  every  week,  reduce  the 
water  by  |  ounce  every  2  weeks,  and  reduce 
the  milk  sugar  to  3  tablespoonfuls  per  day. 
Midway  between  two  of  the  morning  feedings 
give  from  i  to  2  tablespoonfuls  of  strained 
orange  juice.  This  helps  to  keep  the  bowels 
in  good  condition  and  serves  as  a  safeguard 
against  scurvy  when  pasteurized  milk  is  fed 
exclusively.  If  barley  flour  has  not  been  used 
earlier,  it  may  be  advantageously  introduced 
during  this  period,  cooking  i|  tablespoonfuls 
of  the  flour  with  the  water  for  the  day,  and 
gradually  increasing  to  3  tablespoonfuls. 

Beginning    of        At  the  end  of  the  9th  month  the  child  will  be 

loth  month  receiving  about  30  ounces  of  milk,  8  ounces 

to    end    of  of  water  cooked  with  3  tablespoonfuls  of  bar- 

I2th  month  ley  flour,  3  tablespoonfuls  of  milk  sugar,  given 

in  5  feedings,  and  from  i  to  2  tablespoonfuls 

of  orange  juice  between  two  morning  meals. 

Now  increase  the  milk  i  ounce  per  month, 

decrease  the  milk  sugar  i  tablespoonful  per 

month,  and  add   barley  gruel  made  with  3 

tablespoonfuls  of  barley  flour  cooked  in  8 


FOOD  FOR  THE  BABY  107 

ounces  of  water.  Continue  the  use  of  the 
orange  juice,  which  may  be  increased  to  3 
tablespoonfuls  if  the  bowels  are  not  loose. 
After  one  feeding,  the  soft  yolk  of  an  egg  may 
be  fed  warm,  with  a  spoon,  or  a  small  piece  of 
stale  bread  crust  be  given  to  chew.  No  other 
foods  should  be  given  during  the  first  year. 

If  the  baby  is  much  above  average  weight  he  may 
require  a  little  more  food  than  that  provided  in  the  pre- 
ceding plan.  For  the  first  eight  months  he  should  average 
one  and  one-half  ounces  of  milk  for  every  pound  of  body 
weight  per  day,  and  from  then  till  the  end  of  the  first 
year  from  one  and  one-third  to  one  and  one-fourth  ounces 
per  pound  per  day.  This  insures  adequate  protein  for 
body  building. 

Dilution  with  water  is  the  simplest  means  of  making 
milk  easier  of  digestion,  but  this  brings  down  the  fuel 
value  of  the  food  as  taken  by  the  baby,  whose  capacity 
is  limited  by  the  size  of  his  stomach  and  the  ne- 
cessity for  time  between  meals  to  digest  his  food.  Since 
cow^s  milk  is  richer  in  protein  in  proportion  to  fat 
and  carbohydrate  than  human  milk,  some  of  the  fuel 
value  can  be  regained  by  the  addition  of  milk  sugar 
throughout  the  nursing  period,  and  after  the  first 
two  or  three  months  by  barley  or  other  cereal  gruel, 
without  increasing  the  difficulty  of  digestion.  In  fact, 
the  use  of  barley  water  in  the  first  three  months  is 
primarily  to  make  digestion  easier.  The  suggested 
schedule,  outlined  above,  will  supply  fuel  per  day  as 
follows : 


Io8  FEEDING  THE  FAMILY 


At  the  end  of  the  first  month 
At  the  end  of  the  third  month 
At  the  end  of  the  sixth  month 
At  the  end  of  the  ninth  month 


30  Calories  per  pound 
41  Calories  per  pound 
43  Calories  per  pound 
40  Calories  per  pound 


The  addition  of  orange  juice,  barley  flour,  and  egg 
yolk  will  raise  the  fuel  value  from  the  sixth  month  to 
the  end  of  the  nursing  period  to  about  45  Calories  per 
pound. 

Comparing  these  figures  with  the  baby's  actual  energy 
requirements,^  it  is  noticeable  at  once  that  the  food 
supply  during  the  first  month  is  far  below  what  a  normal 
baby  gets  when  taking  mother's  milk,  and  is  barely 
enough  to  supply  his  daily  needs  for  energy,  withHttle 
or  no  surplus  for  gain  in  weight.  But  it  is  absolutely 
essential  that  the  baby  digest  his  food  if  it  is  to  do  him 
any  good,  and  it  is  unwise  to  overtax  his  stomach  while 
he  is  getting  used  to  the  artificial  food.  Hence  we  must 
increase  the  strength  of  the  feedings  gradually  and  try 
to  make  up  later  for  these  early  deficiencies.  After  the 
first  two  weeks  if  digestion  is  good,  the  fuel  value  might 
be  raised  by  increasing  the  milk  one-half  ounce  every  three 
instead  of  every  four  days  up  to  the  end  of  the  third 
month,  after  which  the  energy  supply  is  adequate  for 
normal  growth.  Very  rapid  increase  in  weight  is  to  be 
regarded  as  a  doubtful  good,  especially  on  artificial 
food;  small,  steady  gains  are  less  likely  to  be  followed 
by  nutritional  disturbance  later. 

Another  way  of  raising  the  fuel  value  of  diluted  whole 
milk  is  by  increasing  the  proportion  of  fat.  Healthy 
1  See  page  103. 


FOOD  FOR  THE  BABY 


109 


babies  are  very  successfully  fed  by  starting  with  milk 
which  is  richer  than  the  whole  cow's  milk.  A  quart 
bottle  of  milk  is  allowed  to  stand  five  or  more  hours  for 
the  cream  to  rise,  and  then  the  richer  milk  from  the  top 
is  removed  ounce  by  ounce  by  means  of  a  Chapin  dipper, 
the  required  quantity  thoroughly  mixed,  diluted  as 
desired,  and  milk  sugar  or  malt  food  added.  This  is 
known  as  the  Top  Milk  Method.  A  series  of  progressive 
formulas,  illustrating  the  use  of  this  method,  is  given 
below. 


Top  Milk  Formulas 

I.   From  the  3d  to  the  loth  day : 

Top  milk  (upper  10  ounces)  3  ounces 

Water  11  ounces 

Milk  sugar  i  tablespoonful 

7  feedings  of  2  ounces  each 

II.   From  the  loth  to  the  20th  day : 

Top  milk  (  upper  10  ounces)  4  ounces 

Water  10  ounces 

Milk  sugar  i  tablespoonful 

7  feedings  of  2  ounces  each 

III.  From  the  20th  day  to  end  of  ist  month : 

Top  milk  (upper  10  ounces)  6  ounces 

Water  12  ounces 

Milk  sugar  2  tablespoonfuls 
7  feedings  of  2^  ounces  each 

IV.  Second  month : 

Top  milk  (upper  12  ounces)  8  ounces 

Water  13  ounces 
Milk  sugar  3  tablespoonfuls 

7  feedings  of  3  ounces  each 


no 


FEEDING  THE  FAMILY 


V.   Third  month : 

Top  milk  (upper  i6  ounces) 

Water 

Milk  sugar 

7  feedings  of  3!  ounces  each 

VI.   Fourth  month : 

Top  milk  (upper  16  ounces) 
Water 
MUk  sugar 
Barley  flour 

6  feedings  of  5  ounces  each 

VII.   Fifth  month: 

Top  milk  (upper  20  ounces) 
Water 
Milk  sugar 
Barley  flour 

6  feedings  of  6  ounces  each 

VIII.   Sixth  and  seventh  months : 

Top  milk  (upper  20  ounces) 

Water 

Milk  sugar 

Barley  flour 

5  feedings  of  7  ounces  each 

From  one  to  two  tablespoonfuls  of  orange  juice  once  a 
day,  between  two  morning  feedings  ^ 

IX.   Eighth  month : 

Top  milk  (upper  24  ounces) 
Water 
Milk  sugar 
Barley  flour 

5  feedings  of  7^  ounces  each 
Orange  juice  once  a  day,  between  two  morning  feedings 


12  ounces 
14  ounces 
3  tablespoonfuls 


14  ounces 

16  ounces 
3  tablespoonfuls 
I  tablespoonful 


18  ounces 

18  ounces 
3  tablespoonfuls 
I  tablespoonful 


20  ounces 

15  ounces 
3  tablespoonfuls 
2  tablespoonfuls 


24  ounces 
13I  ounces 
4I  tablespoonfuls 
3  tablespoonfuls 


^  With  artificially  fed  babies  orange  juice  is  often  given  a  month  or 
two  earlier  than  this. 


FOOD  FOR  THE  BABY  iii 

X.   Ninth  month : 

Whole  milk  30  ounces 

Water  10  ounces 

Milk  sugar  3  tablespoonfuls 

.    Barley  flour  3  tablespoonfuls 
5  feedings  of  8  ounces  each 
Orange  juice  once  a  day,  between  two  morning  feedings 

These  formulas  will  give  approximately  the  following 
amounts  of  fuel  per  day : 

At  the  end  of  the  ist  month       ....  35  Calories  per  pound 

At  the  end  of  the  3d  month 43  Calories  per  pound 

At  the  end  of  the  6th  month       ....  45  Calories  per  pound 

At  the  end  of  the  9th  month       ....  43  Calories  per  pound 

For  the  remainder  of  the  first  year  the  feedings  will 
follow  the  directions  already  given  on  page  106. 

No  scheme  of  feeding  can  be  followed  slavishly. 
Babies  show  individuality  in  their  capacity  for  food  as 
in  other  respects;  frail  babies  cannot  be  advanced  to 
stronger  food  and  larger  quantities  as  fast  as  hardy 
ones.  When  in  doubt,  go  slowly.  Overfeeding  is  as 
harmful  as  underfeeding  —  so  far  as  the  digestive 
system  is  concerned,  it  is  likely  to  be  more  so.  When 
signs  of  indigestion  appear,  it  is  well  to  reduce  the 
strength  of  the  food  temporarily.  The  two  types  of 
feeding  schedule  given  illustrate  the  general  principles 
of  all  successful  artificial  feeding : 

Regular  meal  times ; 

Gradual  increases  in  strength  and  amount  of  food ; 
Giving  less  than  the  full  energy  requirement  at  first,  and  making 
up  the  deficiency  later ; 


112  FEEDING  THE  FAMILY 

Supplementing  the  iron  in  the  milk  by  egg  yolk  (and  orange  juice) 

as  the  normal  time  of  weaning  approaches ; 
Giving  orange  juice  to  prevent  constipation  and  possible  scurvy ; 
Using  barley  flour  made  into  gruel  to  promote  ease  of  digestion, 

primarily  in  the  early  months;   to  add  also  to  the  food  value 

of  the  diet  in  the  later  months. 

Care  of  the  Baby's  Food 

Only  clean  milk  should  be  bought.  Fresh  milk  is 
best  when  one  can  be  sure  that  every  precaution  has 
been  taken  to  keep  it  clean  and  cold  and  free  from  harm- 
ful or  excessive  bacteria.  Nature  provides  fresh  sterile 
milk  for  the  young;  if  they  are  deprived  of  this,  it  is 
their  right  to  have  the  best  obtainable  substitute. 
"Laboratory"  and  "certified"  milk  are  guaranteed  to 
be  wholesome.  In  the  country,  one  should  know  the 
conditions  under  which  the  milk  is  produced,  and  buy 
only  that  which  is  clean  and  kept  cold  from  the  time  of 
milking.  Pasteurized  milk  must  be  used  when  there  is 
danger  of  contamination,  but  pasteurized  milk  has 
changed  somewhat  by  heating  and  if  used  exclusively 
should  be  supplemented  as  early  as  possible  by  orange 
juice,  as  a  precaution  against  scurvy.  Sometimes  it  is 
necessary  to  use  boiled  milk,  to  avoid  all  possible  danger 
of  bacterial  poisoning,  but  if  its  use  is  long  continued, 
it  is  even  more  important  that  some  uncooked  food  be 
added  to  the  diet. 

All  milk  must  be  protected  from  contamination  at 
home ;  kept  in  a  cold  place  and  covered.  Food  for  the 
baby  should  be  made  up  for  one  day  at  a  time,  each  meal 
put  into  a  clean  feeding  bottle  (washed  with  hot  soda 


FOOD  FOR  THE  BABY  II3 

water  and  boiled  in  clear  water  for  twenty  minutes), 
stoppered  and  kept  cold  till  used.  Just  before  feeding 
it  can  be  warmed  in  hot  water.  Any  food  left  over 
should  be  thrown  away.  A  thermos  bottle  should 
never  be  used  to  keep  the  milk  warm.  Germs  are  likely 
to  grow  in  the  milk  under  such  conditions  and  it  may 
make  the  baby  sick.  Nipples  must  be  thoroughly 
scrubbed  inside  with  soda  water  after  use,  and  kept  in  a 
covered  bowl  of  borax  water,  ready  for  use. 

If  there  is  the  least  doubt  about  the  quality  of  the 
milk,  it  should  be  pasteurized  at  home.  The  feeding 
bottles  can  be  set  in  a  wire  rack  and  this  in  a  deep  sauce- 
pan, full  of  cold  water.  When  the  water  boils,  the  pan 
is  to  be  removed  from  the  stove,  but  the  bottles  left 
standing  in  the  hot  water  twenty  minutes,  after  which 
they  should  be  cooled  as  rapidly  as  possible  with  cold 
water  and  placed  on  ice. 

Use  of  Proprietary  Infant  Foods 

In  spite  of  all  one  may  say  about  the  value  of  clean, 
fresh  cow's  milk,  properly  prepared,  for  the  baby,  the 
mother's  faith  is  often  shaken  by  glowing  advertisements 
of  patent  infant  foods  and  she  is  tempted  by  their  con- 
venience to  give  credence  to  their  flaunted  virtues.  In 
composition  they  differ  widely,  some  of  them  consisting 
of  dried  milk  mixed  with  a  certain  amount  of  sugar,  or 
dextrin  and  maltose,  to  be  used  with  water  without 
cooking;  others  consisting  of  dried  milk  mixed  with 
sugar  and  baked  wheat  flour,  to  be  used  with  water  but 
requiring  cooking ;  and  a  large  group  made  chiefly  from 


114  FEEDING  THE  FAMILY 

wheat  or  barley  flour,  sometimes  simply  baked  and 
sometimes  more  or  less  completely  changed  into  dextrin 
and  maltose ;  none  of  these  last  should  be  used  as  a 
steady  diet  without  the  addition  of  milk. 

It  becomes  evident  at  once  that  such  foods  cannot  be 
used  intelligently  without  information  as  to  their  com- 
position. It  is  impossible  to  make  the  necessary  adap- 
tation of  food  to  the  growth  of  the  individual  baby 
simply  by  following  directions  on  the  label  of  a  box  of 
food.  Those  not  requiring  the  addition  of  milk  are  to 
be  criticized  because  they  deprive  the  baby  of  fresh 
food,  and  because  they  often  contain  but  little  fat  and 
ash,  while  they  have  a  very  high  percentage  of  carbo- 
hydrate. This  means  that  the  baby  may  have  his  fuel 
needs  met  without  getting  proper  building  material ;  the 
result  is  an  increase  in  weight,  often  beyond  the  normal, 
as  a  result  of  the  high  carbohydrate  feeding.  The  body 
stores  water  and  fat  instead  of  building  muscle  and  bone, 
looks  fat  but  succumbs  quickly  in  case  of  illness,  losing 
weight  with  great  rapidity ;  and  is  liable  to  trouble  from 
soft  or  brittle  bones,  which  have  to  bear  too  much 
weight  for  their  strength. 

The  foods  designed  to  be  used  with  milk  serve  the 
same  useful  purpose  as  plain  barley  or  other  cereal 
flour  made  into  gruel,  provided  sufficient  quantities  of 
milk  are  used.  Those  which  are  dextrinized  are  conven- 
ient because  they  go  into  solution  readily,  but  barley 
can  be  easily  dextrinized  at  home  with  any  reliable 
preparation  of  diastase,  and  usually  at  much  less 
expense. 


FOOD  FOR  THE  BABY  115 

Food  after  Weaning 

If  the  baby  has  had  the  good  fortune  to  be  nursed 
by  his  mother,  the  problems  of  preparing  other  food  for 
him  are  delayed  normally  until  about  the  ninth  month, 
and  if  the  mother  is  strong  and  well  and  the  baby  thriv- 
ing, even  to  the  twelfth  month.  Nursing  after  the  end 
of  the  first  year  is  seldom  desirable  unless  to  avoid  wean- 
ing in  hot  weather.  The  quality  of  the  milk  is  apt  to 
deteriorate,  and  tlie  baby  begins  to  need  iron  in  larger 
quantities  than  furnished  in  milk.  He  comes  into  the 
world  with  a  special  store  of  this  precious  material  of 
growth  —  three  times  as  much  being  found  in  his  body 
in  proportion  to  his  weight  as  in  the  full-grown  adult. 
But  by  the  end  of  the  first  year,  having  tripled  his  original 
weight,  and  having  received  only  a  very  small  daily 
supply  of  iron  in  his  milk,  he  needs  to  have  this  diet 
supplemented  by  such  easily  digested  iron-bearing  foods 
as  yolk  of  egg  and  orange  juice.  The  period  from  the 
ninth  to  the  fifteenth  month  may  be  regarded  as  one  of 
transition  from  mother's  milk  to  other  food.  The  best 
substitute  with  which  to  begin  is  cow's  milk.  This  will 
not  tax  the  baby's  digestive  tract  as  severely  as  it  would 
have  in  the  very  early  months  of  his  life;  still,  it  is  a 
strange  food,  and  care  must  be  taken  to  make  it  easy 
of  digestion.  For  this  reason  it  should  be  diluted,  pref- 
erably with  barley  gruel,  and  following  the  directions 
for  artificial  feeding  of  a  baby  one  or  two  months  younger 
(page  106).  If  possible,  weaning  should  be  done  gradu- 
ally, giving  at  first  one  feeding  from  a  bottle  in  place  of 


Ii6  FEEDING  THE  FAMILY 

a  nursing,  and  increasing  the  number  of  bottle  feedings 
until  the  baby  is  entirely  weaned  at  eleven  or  twelve 
months.  This  means  less  shock  to  his  digestive  system 
than  if  his  food  be  suddenly  changed  entirely.  When 
the  baby  digests  the  diluted  milk  well,  the  amount  of 
gruel  can  be  gradually  decreased  and  a  tablespoonful  or 
two  of  strained  cereal  be  given  with  a  spoon  twice  a  day. 
Most  children  can  digest  plain  whole  milk  by  the  end 
of  the  first  year  if  weaning  has  begun  in  the  ninth  or 
tenth  month.  If  at  all  possible,  weaning  in  the 
summer  time  should  be  avoided,  as  change  of  food 
is  likely  to  cause  some  digestive  disturbance  which  will 
be  increased  by  the  hot  weather,  and  market  milk  in  hot 
weather  is  seldom  in  quite  so  good  condition  as  in  cold. 
As  soon  after  the  eight  or  ninth  month  as  the  baby  be- 
comes accustomed  to  taking  cow's  milk,  he  should  be 
given  from  one  to  three  tablespoonfuls  of  strained  fruit 
juice  once  a  day  unless  he  has  trouble  with  loose  bowels. 
By  the  time  he  is  ten  months  old  he  may  have  a  soft 
egg  yolk  to  give  him  iron,  and  a  small  piece  of  stale  bread 
crust  or  zwiebach  to  chew,  immediately  after  his  milk 
feeding. 

At  the  end  of  the  first  year,  whether  a  baby  be  breast 
or  bottle  fed,  he  should  have  reached  the  point  where  he 
drinks  plain  warm  cow's  milk  from  a  bottle,^  taking 
about  one  quart  a  day,  one  to  three  tablespoonfuls  of 
strained,  mild  fruit  juice  once  a  day,  the  yolk  of  an  egg 

^  The  bottle  is  preferable  to  the  cup,  because  the  child  will  drink  more 
slowly  and  the  mother  can  tell  more  accurately  just  how  much  he  has 
taken. 


FOOD  FOR  THE  BABY  117 

about  once  a  day,  two  or  three  tablespoonfuls  of 
thoroughly  cooked,  strained  cereal  daily  (given  at  one 
or  two  meals),  and  a  piece  of  stale  bread,  crisp  toast  or 
zwiebach  to  chew  at  least  once  a  day.  The  milk  pro- 
vides the  great  bulk  of  his  food.  The  fruit  juice  is  partly 
to  keep  his  bowels  in  order,  partly  to  help  in  accustom- 
ing him  to  other  foods  besides  milk,  and  partly  to  give 
him  more  iron  than  the  milk  afiords.  The  cereal  jelly 
serves  as  a  good  introduction  to  other  foods  which  have 
to  be  eaten  with  a  spoon,  and  also  helps  to  keep  a  good 
proportion  between  the  protein  and  the  other  fuel  foods 
(fat  and  carbohydrate)  in  the  diet.  Cow's  milk  alone 
has  too  high  a  proportion  of  protein  to  be  quite  ideal  for 
the  slow-growing  human  child,  although  perfectly  suited 
to  the  quick-growing  calf.  Toast  or  other  forms  of  dry, 
hard  bread  give  exercise  to  the  jaws  and  help  to  develop 
good  teeth  later,  while  serving  as  a  means  of  teaching 
the  important  habit  of  mastication.  Nothing  else  is 
needed  to  keep  the  baby  healthy  and  no  risk  of  upset- 
ting his  digestive  tract  should  be  run  by  adding  other 
foods.  Because  a  baby  is  not  made  violently  ill  by  meat, 
tea,  coffee,  sweet  crackers,  and  what  not,  it  does  not 
follow  that  he  has  not  been  injured.  Even  the  perver- 
sion of  his  appetite,  so  that  he  does  not  desire  the  foods 
which  are  best  for  him,  is  a  serious  matter,  though  the 
results  are  not  immediately  apparent. 

The  child's  chief  business  in  life  in  his  early  years  is 
to  grow  strong  and  develop  good  habits.  This  applies 
not  only  to  eating,  but  to  sleeping  also.  Regular  hours, 
regular  supplies  of  carefully  chosen  food,  and  plenty  of 


Il8  FEEDING  THE  FAMILY 

fresh  air  mean  not  only  the  development  of  sturdy  legs 
and  rosy  cheeks,  but  of  a  strong  digestive  tract  able  to 
stand  the  inevitable  strains  of  later  life.  Good  growth 
of  muscles  and  nerves  in  this  part  of  the  body  cannot  be 
seen  directly,  but  they  count  tremendously  when  the 
whole  Kfe  is  in  review.  One  year  of  good  feeding  at  the 
beginning  of  Ufe  is  more  important  than  ten  after  forty, 
and  a  baby's  needs  are  not  to  be  judged  by  an  adult's 
inclinations.  Feeding  must  be  a  matter  of  principle  and 
not  of  impulse,  and  the  reward  will  be  partly  in  the 
present  —  much  more  in  the  future. 


A  Quart  of  Milk  a  Day 


CHAPTER  VI 

FOOD   FOR   THE   TWO-YEAR-OLD    CHH^D 

The  feeding  of  the  baby  during  the  first  nine  or  ten 
months  of  its  life  is  so  important  for  its  welfare  that 
nature  does  not  wilHngly  entrust  it  to  anyone  but  her- 
self. The  sensitive,  rapidly-growing  digestive  tract  is 
confined  to  a  single  food  material,  ideally  adapted  to  its 
needs.  By  the  end  of  the  year  the  digestive  apparatus  is 
ready  for  new  tasks;  teeth  demand  material  for  chew- 
ing, the  body  store  of  iron  is  used  up,  the  mother's  milk 
deteriorates,  and  there  is  every  indication  of  readiness 
for  more  kinds  of  food  in  the  diet.  But  we  must  not 
assume  that  the  year-old  child  is  ready  for  the  diet  of 
an  adult.  Statistics  from  cities  where  the  mothers 
generally  nurse  their  babies  show  that  the  mortality 
rises  at  the  end  of  the  first  year,  when  the  diet  changes. 
The  still  delicate  digestive  tract  is  given  tasks  far  too 
great  for  it;  as  if  a  year-old  child  were  asked  to  chop 
down  a  tree  or  run  a  race !  The  fundamental  principle 
in  child  feeding  is  to  develop  the  digestive  powers  gradually. 
The  woes  of  the  *' second  summer'*  and  *' teething"  are 
very  largely  the  result  of  an  unwise  choice  of  diet.  To 
boast  that  a  fifteen-months-old  baby  ''eats  everything" 
is  not  a  tribute  to  its  precocity,  but  to  the  ignorance  or 

119 


t20  FEEDING  THE  FAMILY 

culpable  negligence  of  its  mother.     With  a  carefully  regu- 
lated diet,  the  second  year  is  less  perilous  than  the  first. 

Feeding  during  the  Second  Year 

At  the  end  of  the  first  year  the  main  part  of  the  diet 
is  cow's  milk  to  the  amount  of  nearly  a  quart  a  day.  It 
should  remain  the  chief  staple  throughout  the  second 
year,  from  three  cups  to  a  quart  being  given  daily. 
Scientific  study  of  milk  has  year  by  year  emphasized  its 
value  as  a  food  for  growth ;  its  proteins  contain  nitrogen 
in  ideal  forms  for  cell  and  muscle  building ;  its  fat  carries 
some  constituent  essential  to  growth;  its  supplies  of 
calcium  and  phosphorus  are  ample  for  bone  construc- 
tion; its  iron  compounds  although  present  in  small 
amount  are  of  high  value ;  its  supply  of  other  building 
and  regulating  ash  constituents  is  liberal ;  and  its  ease 
of  digestion  insures  utilization  of  these  valuable  elements. 
To  cut  down  the  supply  of  milk  after  the  period  of  in- 
fancy is  a  great  mistake;  even  chickens  grow  larger 
and  healthier  when  milk  is  made  a  part  of  their  diet. 
The  same  care  to  have  it  clean  and  fresh  should  be  taken 
as  in  the  first  year. 

During  the  first  two  or  three  months  of  the  second 
year,  cereals  in  the  form  of  gruel  may  still  be  added  to 
the  milk,  up  to  about  one-third  of  its  volume.  But  if 
whole  milk  can  be  digested  readily,  it  is  time  to  give 
the  cereal  food  separately  in  the  form  of  a  ** jelly." 
This  is  made  by  cooking  rolled  oats,  wheat,  or  other 
cereal  very  thoroughly  (four  to  six  hours),  as  for  ordi- 
nary breakfast  food,  and  then  putting  it  through  a  fine 


FOOD  FOR  THE  TWO-YEAR-OLD  CHILD       121 

strainer.  From  one-half  an  ounce  to  an  ounce  of  dry 
cereal  cooked  in  this  way  can  be  given  in  a  day,  in  one 
or  two  meals.  After  two  or  three  months  of  strained 
cereals,  the  finer  varieties,  such  as  farina  and  wheatena, 
may  be  given  unstrained ;  and,  subsequently,  any  thor- 
oughly cooked  cereal  may  be  fed  without  straining.  Thus 
the  principle  of  gradually  training  the  digestive  tract  to 
take  care  of  solid  food  and  of  food  containing  some  in- 
digestible material  (cellulose)  is  carried  out.  Preference 
should  be  given  to  cereals  made  from  the  whole  grain  on 
account  of  their  richer  supply  of  ash.  Oatmeal  seems  to 
be  one  of  the  most  valuable  cereals  for  growth,  and,  unless 
there  is  a  tendency  to  looseness  of  the  bowels,  it  can  well 
be  used  three  or  four  times  a  week  at  least.  These 
cereal  foods  should  be  carefully  seasoned  with  a  very 
Uttle  salt,  and  served  with  milk  or  thin  cream,  but  no 
sugar. 

The  use  of  the  yolk  of  one  egg  daily,  for  the  sake  of 
its  iron  and  phosphorus,  should  be  continued.  Once  in 
a  while  the  whole  egg  may  be  given  for  a  change,  but 
for  children  of  this  age  who  are  getting  a  quart  of  milk 
a  day  the  white  is  superfluous,  as  it  tends  to  make  the 
protein  content  of  the  diet  very  high. 

Every  day  some  fruit  juice  or  strained  pulp  should  be 
given.  Orange  juice  remains  the  staple,  but  gradually 
other  kinds  mild  in  flavor  may  be  tried,  as  prune  juice 
or  pulp,  cooked  apple  juice  or  pulp  (from  stewed  or 
baked  apples),  pineapple  or  fresh  peach  juice  carefully 
strained.  Not  more  than  two  or  three  tablespoonfuls 
should  be  given  at  one  time.    If  a  new  kind  is  being 


122  FEEDING  THE  FAMILY 

tried,  only  half  the  usual  quantity  should  be  given, 
diluted  with  half  as  much  water.  The  best  time  to  give 
the  fruit  is  between  two  morning  meals.  Fruit  is  im- 
portant because  it  helps  to  counteract  constipation  and 
adds  ash  for  growth. 

Before  the  middle  of  the  second  year  the  habit  of 
taking  some  stale  dry  bread,  zwiebach,  or  thoroughly 
dry  toast  can  usually  be  established.  The  exact  time 
depends  on  the  state  of  development  of  the  teeth,  as  the 
main  purpose  of  this  addition  to  the  diet  is  to  foster  the 
habit  of  mastication,  so  important  to  the  easy  digestion 
of  solid  foods,  which  are  to  constitute  a  large  part  of 
the  diet  later  on.  If  this  principle  is  kept  in  mind  about 
the  breadstuffs,  most  questions  in  regard  to  suitable 
kinds  will  be  answered.  Those  that  offer  no  resist- 
ance to  the  teeth  and  jaws  will  be  excluded. 

After  the  middle  of  the  second  year  one  green  vege- 
table should  be  included  in  the  diet  every  day.  In  the 
form  of  a  dilute  and  thoroughly  cooked  soup,  strained 
and  mixed  with  milk,  it  is  sometimes  given  by  the  end 
of  the  first  year.  But  it  is  well  to  remember  that  the 
behavior  of  a  new  food  in  the  alimentary  tract  is  always 
problematical  and  it  is  unwise  to  experiment  with  more 
than  one  at  a  time.  So  in  these  early  months  of  the 
second  year,  when  new  fruits  and  new  cereals  are  being 
tried,  one  need  not  be  in  great  haste  to  add  vegetables. 
In  any  case,  the  amount  given  at  first  must  be  small 
(from  one  to  three  teaspoonfuls) ;  it  can  be  gradually 
increased  as  the  child  grows  accustomed  to  it.  The 
vegetable  chosen  must  be  mild  in  flavor  and  strained 


FOOD  FOR  THE  TWO-YEAR-OLD   CHILD       123 

after  cooking.  Green  vegetables  are  introduced  for  the 
sake  of  their  ash  constituents  and  care  must  be  taken 
that  these  are  not  thrown  away  in  cooking.  Spinach 
is  richer  in  iron  than  any  other  vegetable,  and  is  the 
ideal  one  to  add  first.  Green  peas,  asparagus  tips,  young 
beets  and  carrots  (if  thoroughly  softened  in  cooking) 
are  practical  to  strain  and  are  usually  well  digested  by 
children.  The  vegetable  pulp  (or  pulp  and  juice)  may 
simply  be  salted,  or  a  little  cream  may  be  added.  Often 
they  are  most  acceptable  when  made  into  soup  with 
milk,  a  little  flour  being  used  for  thickening. 

To  recapitulate,  the  foods  from  which  the  two-year- 
old's  dietary  should  be  built  up  are  the  following : 

Milk  (the  chief  article  in  the  diet) ; 

Well-cooked  cereals  (at  first  strained,  later  unstrained) ; 

Fruit  juice  or  pulp  (two  or  three  kinds,  small  amounts) ; 

Yolk  of  egg  (not  over  one  a  day) ; 

Vegetable  pulp  or  juice  (a  few  kinds,  given  especially 
in  the  second  half  of  the  year) ; 

Stale  bread  or  its  equivalent  (for  training  in  masti- 
cation). 

These  foods,  in  suitable  amounts  and  at  prope  times, 
will  supply  everything  essential  to  good  nutrition  during 
the  second  year.  Greater  variety  is  not  only  unneces- 
sary, but  positively  harmful;  partly  because  it  tempts 
the  child  to  discard  milk,  and  partly  because  of  dangers 
of  indigestion.  Milk  should  remain  the  staple  food  for 
some  years  to  come,  if  the  child  is  to  build  firm,  thick 
bones  instead  of  spongy,  thin-walled  ones,  and  real 
muscle  instead  of  a  padding  of  fat  and  water  to  cover 


124  FEEDING  THE  FAMILY 

them ;  and  a  great  variety  of  food,  especially  if  highly 
flavored,  is  almost  certain  to  result  in  a  refusal  of  the  milk. 

Just  as  the  alimentary  tract  is  gradually  trained  to 
solid  foods,  so  it  must  be  gradually  trained  to  variety  in 
diet.  One  of  the  commonest  mistakes  in  feeding  in  the 
second  year  is  to  give  too  many  kinds  of  food.  The  older 
members  of  the  family  must  rigidly  refrain  from  offering 
*' tastes"  of  their  food,  or  in  any  way  suggesting  the 
thought  of  the  child  eating  the  food  provided  for  adults. 
It  is  very  important  for  him  to  learn  early  that  adults'  and 
children's  food  are  not  the  same,  any  more  than  their 
clothing.  What  mother  would  put  French-heeled  slippers 
on  an  eigh teen-months-old  baby  ?  Yet  the  same  mother 
will  offer  her  little  child  a  twenty-five-year-old's  food,  quite 
content  with  the  fact  that  he  swallows  it.  If  he  is  sub- 
sequently fretful  and  restless  —  that  is  "bad  temper"  ! 

While  personal  traits  develop  early,  and  manifest 
Ukes  and  disHkes  have  to  be  met  as  best  one  can,  it  is  a 
foolish  notion  that  any  whim  should  be  allowed  to  con- 
trol the  selection  of  food.  What  if  a  person  disliked  all 
foods  containing  protein?  Should  he  be  permitted  to 
die  of  nitrogen  starvation  ?  Food  needs  of  the  body  are 
governed  by  scientific  laws,  and  the  more  the  mind  is 
trained  to  recognize  and  respect  these  laws,  the  simpler 
the  feeding  problem  becomes.  The  adult  who  is  re- 
sponsible for  the  welfare  of  the  child  is  the  authority  as 
to  what  he  shall  eat,  and  not  the  baby  who  is  as  yet 
but  a  little  animal  with  no  knowledge  of  his  own  needs. 
The  early  inculcation  of  good  eating  habits  is  one  of  the 
most  fundamental  things  in  his  training.     He  may,  like 


FOOD  FOR  THE  TWO-YEAR-OLD  CHILD      125 

Darwin,  become  world  famous  in  spite  of  forty-three 
years  of  dyspepsia,  but  what  might  not  Darwin  have 
accomplished  if  he  had  been  able  to  work  a  whole  day 
at  a  time,  instead  of  only  half  a  day !  People  who  offer 
to  children,  for  whose  feeding  they  are  not  responsible, 
anything  to  eat  without  express  permission  are  vandals, 
guilty  of  a  greater  outrage  than  if  they  should  tear  or 
ruin  their  clothes.  An  attack  of  indigestion  has  far- 
reaching  consequences  in  a  little  child ;  it  may  retard  the 
healthy  development  of  the  digestive  tract  itself;  it 
may  help  to  stunt  growth  in  general;  or  it  may  so 
lower  the  resistance  of  the  body  to  bacteria  that  harm- 
ful organisms  gain  a  foothold  and  acute  illness  results. 
It  pays  to  take  the  best  of  care  in  the  feeding  of  little 
children;  to  give  them  the  few  simple  foods  that  are 
best  for  them  in  an  atmosphere  which  promotes  content- 
ment with  them,  to  prepare  these  with  care,  so  that 
appetite  and  digestion  may  be  fostered,  and  to  serve 
them  with  unfailing  regularity.  When  children  run 
about  and  play  actively,  they  need  to  be  guarded  against 
eating  when  exhausted  or  excited,  and  also  against  any 
interference  with  their  hours  for  rest  and  sleep. 

During  the  second  year  there  should  be  four  meals  a 
day;  the  j&rst  not  earlier  than  6  a.m.,  nor  later  than 
7  :  30 ;  the  second  at  9,  10,  or  10 :  30,  depending  on  tlie 
hour  for  the  first;  the  third  at  i,  2,  or  2  :  30  p.m.  ;  and 
the  fourth  at  5,  5  :  30,  or  6  p.m.  Care  should  be  taken 
to  offer  water  between  meals.  Thirstiness  is  often  mis- 
taken for  hunger.  The  food  plan  given  below  illus- 
trates the  arrangement  of  a  schedule  for  meals,  and  the 


126  FEEDING  THE  FAMILY 

dietary  worked  out  on  this  plan  is  suited  to  the  food 
needs  of  the  average  child  of  eighteen  months. 

The  average  weight  of  a  normal  child  one  year  old  is 
from  20  to  21  pounds ;  of  a  child  two  years  old,  29  to  30 
pounds.  Weighings  should  be  made  at  frequent  inter- 
vals, just  as  in  the  first  year,  as  one  test  of  the  child's 
progress.  An  allowance  of  about  40  Calories  per  pound 
will  cover  the  energy  needs  of  the  second  year.  Four 
protein  Calories  per  pound  will  meet  his  need  for  nitrogen, 
and  the  selection  of  foods  indicated  will  afford  an 
abundance  of  ash  constituents. 

A  Day's   Food   Plan   for  a  Child  One  and  One-Half  to  Two 
Years  Old 

Fuel  Requirement :  900-1200  Calories      Cost:  i|-2  0  per  100  Calories 

6  A.M. :         Warm  milk,  i  cup 170  Calories 

8  A.M. :         Orange  juice 
or 
Prune  pulp 

or 
Baked  apple  pulp 

10  A.M. :       Strained  cereal  jelly,  2-3  tbsp 25-50    Calories 

Top  milk  for  cereal,  1-2  tbsp 25-50    Calories 

Warm  milk  to  drink,  |-i  cup    ....  125-170  Calories 
Stale  bread 


2-3  tbsp 10-25    Calories 


or 
Dry  toast 

or 
Plain  zwiebach 


1-2  slices       ....      50-100  Calories 


2  P.M. :         Yolk  of  egg 5°  Calories 

Stale  bread 

or  1-2  slices 50-100  Calories 

Dry  toast    J 
Sifted  spinach      ] 

or  2-3  tsp 2-5      Calories 

Sifted  green  peas  J 

Warm  milk  to  drink,  i  cup 170  Calories 


FOOD  FOR  THE  TWO-YEAR-OLD   CHILD       127 


5  :30  P.M. :   Cereal  jelly,  2-3  tbsp 25-50    Calories 

Top  milk,  2-4  tbsp 50-75    Calories 

Stale  bread,  1-2  slices 50-100  Calories 

Warm  milk  to  drink,  i  cup 170  Calories 

10  P.M. ;       Warm  milk   to   drink,  i    cup.     (To   be  170  Calories 

given  only  if  the  child  wakens  very 
early  in  the  morning.) 

A  Day's  Dietary  for  a  Child  One  and  One-half  Years  Old 
Fuel  Value :  1050  Calories  Cost :  if  |i  per  100  Calories 


Measure 

Weight 
Oz. 

Protein 
Calories 

Total 
Calories 

6  A.M. : 
Warm  milk   .... 

1  cup 

2  tbsp. 

3  tbsp. 
2  tbsp. 
I  cup 

I  slice 

I  yolk 

1  slice 

2  tsp. 

1  cup 

2  tbsp. 
2  tbsp. 
isKce 
I  cup 

8.5 
1.0 

1.5 
1.0 

8.5 
0.7 

0.6 
0.5 
0.5 
8.5 

1.0 
1.0 
0.7 
8.5 

34 

5 

5 

34 

7 

II 

7 

34 

3 

5 

7 

34 

170 

8  A.M.: 
Orange  juice.     .     .     . 

170 
12 

10  A.M. : 
Strained  oatmeal  jelly 
Top  milk  (10  oz.) 
Warm  milk    .... 
Stale  bread    .... 

12 

30          s 

50 

170 

50 

2  P.M.: 
Yolk  of  egg    .... 

Toast        

Sifted  spinach         .     . 
Warm  milk    .... 

300 
56 

50 

2 

170 

5  :  30  P.M. : 
Strained  oatmeal  jelly 
Top  milk  (10  oz.) 
Stale  bread    .... 
Warm  milk    .... 

278 

20 

50 

50 

170 

290 

Total  for  day 

186 

10^0 

CHAPTER  VII 

FOOD   FOR   CHILDREN   THREE   AND   FOUR 
YEARS  OLD 

Adhering  to  the  principle  of  gradual  increase  in  the 
complexity  of  the  diet,  there  will  be  no  striking  changes  in 
the  character  of  the  food  during  this  period.  As  children 
grow  older  they  take  an  increasing  interest  in  the  appear- 
ance and  flavor  of  food,  and  enjoy  occasional  changes  in 
the  form  in  which  it  is  served,  and  even  in  the  dishes  used. 

Milk  is  still  the  basis  of  the  diet;  one  quart  a  day 
being  a  suitable  amount  for  most  children.  Some  of  the 
cream  from  the  top  of  the  bottle  may  be  removed  and 
used  for  the  cereal,  and  a  portion  of  the  remaining  milk 
used  in  making  a  vegetable  soup;  another  portion  for 
some  very  simple  dessert,  as  junket,  plain  baked  or 
boiled  custard,  cornstarch  or  gelatin  blancmange,  bread, 
tapioca,  rice,  or  other  cereal  pudding  (without  raisins). 
Such  a  dessert  can  now  be  served  once  a  day.  The  rest 
of  the  milk  will  usually  be  drunk  (slightly  warmed) ; 
but,  again,  part  of  it  may  be  used  for  supper  in  a  dish 
of  bread  and  milk ;  one  of  milk  toast ;  or  with  rice  or 
some  other  cereal  taking  up  milk  readily  (such  as  crisp 
com  flakes).  In  this  way  adaptations  can  be  made  to 
the  tastes  of  individual  children  without  any  real  change 
in  the  character   of    the  diet.     Milk  is  milk  whether 

128 


FOOD  FOR  CHILDREN  THREE  AND  FOUR     129 

drunk  from  a  cup  or  eaten  with  a  spoon  as  rice  pudding 
or  delicate  pink  junket.^ 

One  whole  egg  per  day  can  now  be  used,  though  the 
yolk  is  still  the  important  part  from  the  point  of  view 
of  the  child's  body  needs.  It  may  be  served  as  a  dish 
by  itself  at  the  mid-day  meal,  in  any  way  in  which  it 
is  kept  soft — ^'boiled,"  poached,  coddled,  or  shirred;  in 
an  omelet  or  cooked  with  milk  as  creamy  egg,  egg  tim- 
bale,  etc. ;  but  never  hardened  by  high  temperatures  or 
coated  with  fat  as  in  frying.  Often  it  will  be  incor- 
porated into  the  dessert ;  and  sometimes  instead  of  the 
cooked  desserts  children  relish  an  ''egg  pudding,"  which 
is  really  an  eggnog,  the  egg  beaten  up  in  milk  and 
moderately  sweetened. 

A  well-cooked  cereal  should  appear  in  the  menu  at 
least  once  a  day.  Straining  being  no  longer  necessary, 
the  choice  is  practically  unlimited,  though  cereals  from 
the  whole  grains  (especially  oatmeal)  should  have  the 
preference.  The  most  important  point  is  thoroughness  of 
cooking,  so  that  the  cellulose  is  softened  in  the  highest 
degree,  and  the  flavor  of  the  grain  is  developed.  The 
fireless  cooker  is  a  valuable  aid  in  the  preparation  of 
cereals,  but  care  must  be  observed  to  maintain  a  cooking 
temperature  long  enough  to  accomplish  the  purpose. 
Cut  oats  and  cornmeal  in  particular  need  more  than  one 
night's  cooking  to  develop  their  best  texture  and  flavor. 
And  since  these  bland  dishes  are  a  very  important  part 

^  Excellent  suggestions  in  the  way  of  menus  and  recipes  for  young 
children  may  be  found  in  "  Food  for  Young  Children,"  Farmers'  Bul- 
letin No.  717,  U.  S.  Department  of  Agriculture. 

K 


13©  FEEDING  THE  FAMILY 

of  the  little  child's  diet,  too  much  emphasis  cannot  be 
laid  upon  care  in  their  preparation. 

A  cereal  of  different  character  from  that  usually 
served  for  breakfast  can  often  be  made  the  main  dish 
for  supper,  rice,  cornmeal,  and  occasionally  cornflakes 
lending  themselves  well  to  this  purpose.  Milk  or  cream 
may  be  used  freely  with  the  cereal  foods,  but  no  sugar ; 
this  should  be  reserved  for  desserts  and  not  put  on  plain 
foods  like  cereals  and  bread,  because  sugar  blunts  the 
appetite  so  that  less  is  likely  to  be  eaten  and  children 
are  apt  to  tire  of  them  sooner. 

Some  form  of  dry,  rather  hard  bread  can  now  be  in- 
cluded in  at  least  two  meals  a  day,  and  for  the  sake  of 
tooth  and  jaw  development  should  never  be  neglected. 
Most  crackers  are  too  easily  softened  to  serve  the  pur- 
pose well,  and  tend  to  cling  to  the  teeth,  though  hard, 
whole  wheat  crackers  may  be  given  now  and  then  for 
variety.  As  long  as  milk  is  the  staple  in  the  diet,  and 
eggs  and  fruit  and  vegetables  can  be  given  daily,  it  is 
immaterial  whether  the  bread  be  white  or  brown.  Wlien 
there  is  danger  of  lack  of  iron,  whole  wheat  preparations 
should  be  used. 

Fruit  should  be  given  at  least  once  a  day.  If  digestion 
is  feeble,  only  the  fruit  juices  previously  allowed  and  in 
about  the  same  quantity  (one  to  three  tablespoonfuls) 
should  be  given.  If  the  child  is  sturdy,  mild  fruits  of 
delicate  texture,  thoroughly  cooked,  such  as  baked  apples 
(pulp  only),  apple  sauce,  stewed  Bartlett  pears,  baked  or 
steamed  banana,  may  be  gradually  introduced  into  the 
diet.    All  of  these  should  be  cooked  with  little  or  no 


FOOD  FOR  CHILDREN  THREE  AND  FOUR     131 

sugar  and  only  two  to  four  tablespoonfuls  given  at  one 
time,  according  to  the  age  and  the  strength  of  the  child. 

A  green  vegetable  of  mild  flavor  and  delicate  texture 
should  be  made  a  regular  part  of  the  diet,  given  once  a 
day;  it  may  be  mashed  or  finely  chopped  instead  of 
sifted,  as  earlier.  String  beans,  squash,  and  stewed 
celery  are  good  additions  to  the  former  list.  Raw  vege- 
tables should  not  be  used,  nor  cooked  ones  of  strong 
flavor  or  coarse  texture.  Where  great  economy  is' 
necessary,  dried  peas  and  beans  may  be  used  in  soups. 
As  with  cereals,  care  in  cooking  is  necessary  to  make 
green  vegetables  wholesome  and  attractive,  and  since 
in  later  life  these  become  more  and  more  a  source  of  the 
indispensable  ash  constituents,  pains  should  be  taken 
to  teach  children  to  like  them.  At  this  period,  how- 
ever, they  only  supplement  milk,  eggs,  and  fruit,  and 
it  is  often  better  to  be  content  if  the  child  tastes  a  vege- 
table than  to  have  a  pitched  battle  over  eating  a  larger 
amount.  New  foods  are  often  unpopular  simply  because 
of  their  strangeness;  with  familiarity,  the  impression 
always  being  given  that  they  are  desirable,  one  can  in 
time  overcome  many  seeming  aversions. 

Extra  fuel  can  be  provided  by  the  addition  of  baked 
potato,  which  in  general  should  be  introduced  as  soon  as 
the  types  of  food  already  mentioned  in  suitable  amounts 
do  not  give  the  full  quota  of  energy  for  the  day.  Butter 
may  also  be  used  in  moderate  amounts  on  the  bread. 

No  other  foods  are  needed  to  keep  a  normal  child  in 
healthy  condition  up  to  the  beginning  of  the  fifth  year. 
The  great  temptation  is  to  enlarge  the  range  of  foods 


132  FEEDING  THE  FAMILY 

too  fast,  and  to  feed  the  little  children  at  the  family 
table  too  soon.  If  they  must  be  served  there,  they 
should  be  taught  to  pay  no  regard  whatever  to  the  food 
eaten  by  the  other  members  of  the  family.  The  best 
meal  schedules  generally  insure  their  being  fed  by  them- 
selves, however,  which  is  more  satisfactory  in  all  re- 
spects; they  are  not  tempted  to  cry  for  things  they 
should  not  have;  adults  are  not  tempted  to  give  them 
*' tastes'*;  and  exclusive  attention  can  be  given  to  their 
manner  of  eating,  which  is  also  important  if  they  are  to 
become  civilized  members  of  society. 

The  average  weight  of  healthy  children  for  the  third 
and  fourth  years  is  in  round  numbers  35  and  37 J  pounds 
respectively.  An  allowance  of  from  37  to  40  Calories 
per  pound  will  cover  the  energy  needs  of  these  years, 
and  three  or  four  protein  Calories  per  pound  will  meet 
the  nitrogen  requirement.  The  food  intake  of  individual 
children  will  vary  considerably  from  any  standard  be- 
cause the  rate  of  growth  differs  much  and  so  does  the 
muscular  activity.  Quite  early,  little  boys  exhibit  a 
higher  degree  of  muscular  tension  than  little  girls,  so 
that  even  if  they  seem  to  play  in  much  the  same  way 
the  boy  may  give  evidence  of  a  larger  amount  of  energy 
expended  by  a  more  pronounced  demand  for  food. 
Throughout  the  growing  period,  the  best  way  to  meet 
this  situation  is  to  supply  food  equal  to  the  standards 
developed  by  the  study  of  many  children,  to  watch 
weight  and  appetite,  and  to  guard  against  possible  under- 
feeding by  supplying  as  extra  fuel  as  much  plain  bread, 
milk,  and  cereals  as  the  child  desires.    If  he  is  really  in 


FOOD  FOR  CHILDREN  THREE  AND  FOUR     133 

need  of  food,  he  will  eat  plain  bread ;  if  not,  such  food  will 
not  tempt  him  to  overeat  merely  to  please  the  palate. 
In  no  case  should  food  be  offered  except  at  mealtime,  but 
water  should  be  given  now  and  then  between  meals. 

The  food  plan  and  dietary  given  below  illustrate  the 
practical  working  out  of  the  principles  discussed  above. 


A  Day's  Food  Plan  for  A  Child  Three  to  Four  Years  Old 

Fuel  Requirement:  1 100-1400  Calories     Cost:  1^-2  i  per  100  Calories 

7  A.M.:        .Orange  juice  or  prune  pulp  I  .5-50    Calories 

or  apple  sauce  J 

',  Well-cooked  cereal 50-75    Calories 

Top  milk,  2-4  tbsp 50-100  Calories 

Milk  to  drink,  i  cup 170  Calories 

Toast  ] 

or  1-3  slices  50-150  Calories 

Dry  bread  . 

Milk,  I  cup 170  Calories 

Bread  and  butter,  i  slice 5o~75  Calories 

Milk  or  Milk  soup  with    1  >->  i     • 

^  ^-i    •  •  ^     \      ....     I ',0-200  Calories 

vegetable  juice  or  pulp  J  '^ 

Egg,  soft  cooked 60-80  Calories 

Sifted    green    vegetable,    as    spinach, 

asparagus  tips,  peas,  1-2  tbsp.  .  . 

Buttered  stale  bread,  1-2  slices  1 


10 :  30  A.M. 


2  P.M. 


5 :30  P.M. : 


or 
Zwiebach 
Plain  custard  or  junket  | 

or  cereal  pudding      J 

Bread  and  milk 

or 
Milk  toast 

or 
Cereal  and  milk 


5-15    Calories 
75-150  Calories 


f-fcup 


100-200  Calories 


200-300  Calories 


Mild  cooked  fruit,  as  baked  apple, 
stewed  pears,  steamed  (and  warm) 
mashed  banana 25-150  Calories 


134 


FEEDING  THE  FAMILY 


A  Day's  Dietary  for  a  Child  Three  to  Four  Years  Old 
Fuel  Value :  1300  Calories  Cost :  15^  per  100  Calories 


' 

Measure 

Weight 
Oz. 

Protein 
Calories 

Total 
Calories 

Breakfast  : 

7  A.M. 

Prune  pulp        .     . 
Wheatena     .     .     . 
Top  milk  (10  oz.) 
Toast       .... 
Milk  to  drink    .     . 

•     • 

1  tbsp. 
fcup 

2  tbsp. 
I  slice 
|cup 

fcup 
I  cracker 

fcup 
I  egg 
I  slice 
I  slice 
I  tsp. 
fcup 

icup 
icup 
fcup 
I  slice 
I  tsp. 
I  tbsp. 

0.7 
3.0 

I.O 

6.4 

6.4 
0.2 

5-2 

1.8 

0.5 
0.7 
0.1 
2.8 

2.6 
2.1 
6.4 
0.7 
0.1 
0.5 

I 
6 
5 
7 
24 

24 
2 

16 
25 

7 
7 

12 

6 

9 
24 

7 
I 

50 
125 

Lunch: 
10 :  30  A.M. 

Milk         

Soda  cracker     .... 

325 
125 

25 

Dinner: 

2  P.M. 

Cream  of  pea  soup 
Poached  egg 
Toast       .     .     . 
Bread       .     .     . 
Butter      .     .     . 
Tapioca  cream 

• 

150 

100 

70 
SO 
SO 
32 
100 

Supper  : 
5  :3o  P.M. 
Steamed  rice     .     . 
Top  milk  (10  oz.) 
Milk  to  drink    .     . 
Bread       .... 
Butter      .... 
Date  marmalade    . 

402 

66 

100 

125 

SO 

32 

50 

423 

Total  for  day 

183 

1300 

CHAPTER  VIII 

FOOD  FOR  CHILDREN  FIVE  TO  SEVEN  YEARS 

OLD 

One  day  the  writer  sat  in  a  restaurant  for  luncheon 
beside  a  little  girl  apparently  about  six  years  old.  She 
was  just  finishing  a  plate  of  hot  griddle  cakes  and  a 
double  portion  of  syrup,  and  her  mother  was  pouring 
half  of  her  cup  of  coffee  into  a  cup  for  the  child.  As  the 
meal  was  finished  and  they  rose  to  depart,  the  mother 
remarked  to  a  friend  accompanying  them  that  she  was 
taking  the  little  girl  to  see  a  doctor  —  "she  had  seemed 
languid  lately."  Poor  child!  With  such  a  luncheon 
even  a  robust  adult  might  feel  "languid."  Unfortu- 
nately the  retribution  for  dietetic  sins  comes  slowly  and 
insidiously,  as  a  rule,  instead  of  swiftly  and  strikingly, 
and  the  connection  between  an  abused  stomach  and 
"bad  nerves"  or  "temper,"  or  other  manifestations  of  a 
physical  constitution  below  par  is  not  impressed,  if  it  is 
even  suspected.  One  of  the  interesting  developments 
of  the  babies*  health  contests  which  have  been  held  with 
such  success  in  the  past  few  years  is  the  chagrin  of 
parents  who  dreamed  they  were  bringing  normal  if  not 
prize  babies  to  the  examining  experts  and  were  startled 
into  new  vigilance  by  discovering  that  they  did  not 

135 


136  FEEDING  THE  FAMILY 

even  know  what  a  normal  child  really  is.  And  one  oi 
the  most  encouraging  features  of  such  contests  is  that, 
with  knowledge  of  how  a  baby  ought  to  be  cared  for 
put  into  practice,  the  babies  low  of  grade  one  year  have 
been  able  to  capture  prizes  a  second  year.  All  through 
childhood  weighing  should  be  done  at  frequent  intervals 
and  tables  of  weight  and  height  of  normal  children  con- 
sulted. (See  Appendix,  pp.  431-433.)  Due  regard  should 
also  be  given  to  such  other  evidences  of  good  health  as 
sound  sleep,  reasonable  appetite,  absence  of  peevish- 
ness, firm  flesh,  and  rosy  skin.  And  while  fresh  air, 
wholesome  exercise,  and  plenty  of  rest  must  always  be 
counted  as  factors  in  good  nutrition,  suitable  food  re- 
mains the  most  fundamental  thing  in  the  physical 
progress  of  the  child. 

Feeding  during  the  fifth,  sixth,  and  seventh  years 
differs  Httle  from  that  for  the  fourth  year,  except  in  the 
increasing  quantity  required  to  meet  the  needs  of  the 
larger  child.  All  the  kinds  of  nutritive  material  essen- 
tial to  growth  have  already  been  introduced  into  the 
dietary  —  milk,  eggs,  cereals,  fruit,  green  vegetables, 
stale  bread ;  supplemented  by  butter,  cream,  potatoes, 
and,  in  certain  dishes,  a  little  sugar  for  extra  fuel.  All 
food  should  still  be  served  as  simply  as  possible.  Much 
of  the  quart  of  milk  which  ought  to  be  the  foundation 
of  the  diet  can  be  drunk ;  the  rest  used  in  simple  soups, 
desserts,  or  plain  cream  sauces  for  vegetables.  For 
variety,  especially  on  cold  days,  the  appearance  of  milk 
as  a  beverage  may  be  changed  by  heating  with  a  little 
malted  milk;    by  cooking  with  just  enough  cocoa  to 


FOOD  FOR  CHILDREN  FIVE  TO  SEVEN        137 

give  color  and  flavor ;  or  by  coloring  with  a  cereal  coffee. 
The  addition  of  a  spoonful  of  whipped  cream  to  one  of 
these  modified  forms  may  glorify  it  into  a  very  special 
treat  for  some  birthday  or  holiday.  No  tea,  coffee,  or 
strong  cocoa  should  ever  be  given  to  children.  A  wel- 
come addition  to  the  simple  desserts  during  this  period 
will  be  various  homemade  frozen  dishes,  such  as  milk 
sherbets  and  plain  ice  cream.  These  should  not  be 
served  oftener  than  once  a  week,  being  too  sweet  for 
staple  desserts;  and  in  very  moderate  quantities  on 
account  of  their  coldness.  Unless  one  is  absolutely  cer- 
tain of  the  quahty,  ice  cream  purchased  outside  the  home 
should  not  be  given  to  young  children.  Very  often  it  is 
made  under  unsanitary  conditions,  or  kept  unduly  long, 
and  is  badly  contaminated  by  bacteria.  Icecreams 
made  from  thick  cream  are  too  rich  for  little  children. 
The  frozen  dish  should  be  regarded  chiefly  as  another 
means  of  making  milk  acceptable  in  the  dietary  by  a 
simple  change  in  its  form.  Lemon  or  orange  milk 
sherbet,  cocoa  or  junket  ice  cream,  or  a  plain  frozen 
custard  of  milk  and  eggs  are  the  most  suitable  to  choose. 
Cereals  should  still  be  served  without  sugar,  but  with 
plenty  of  milk.  The  warm  cooked  cereal  should  always 
be  the  staple  breakfast  dish,  oatmeal  being  given  the 
preference.  The  ready-to-eat  cereals  should  be  reserved 
for  supper  or  for  especially  hot  days  in  summer ;  eaten 
dry  and  crisp  instead  of  bread,  they  make  a  suitable 
lunch  if  the  child  is  hungry  in  the  middle  of  the  after- 
noon; he  is  not  likely  to  fail  to  chew  such  fare  or  to 
overeat  of  it. 


138  FEEDING  THE  FAMILY 

Raw  fruits,  except  in  the  form  of  juice,  should  be  in- 
troduced into  the  diet  cautiously.  Perfectly  ripe  pears, 
peaches,  and  grapes,  free  from  skins  and  seeds,  are  the 
best  to  experiment  with,  but  for  the  most  part  the  fruit 
should  be  cooked,  and  especially  any  given  for  supper. 
Dried  fruits,  such  as  apples,  peaches,  and  prunes,  are 
very  valuable,  especially  when  the  cost  must  be  limited. 
They  all  need  long,  slow  cooking  and  little  or  no  added 
sugar.  Dates  may  be  stewed  in  a  little  water  and  put 
through  a  sieve  to  remove  the  coarse  outer  skin,  then 
flavored  with  a  little  sugar  and  lemon  juice.  Bananas 
should  always  be  cooked  for  young  children,  baked  in 
their  skins  or  steamed  in  a  covered  vessel  in  a  very  little 
water.  They  do  not  require  sugar.  Preserves  of  all 
kinds  and  very  sweet  canned  fruits  must  be  avoided. 

Green  vegetables  should  still  be  cooked,  and  mashed 
or  sifted  because  they  are  likely  to  be  poorly  masticated. 
The  addition  of  a  plain  cream  sauce  now  and  then  will 
give  variety  to  the  menu  and  add  to  the  fuel  value  of 
the  vegetable  dish.  Potatoes  should  always  be  mealy. 
Baking  is  the  most  desirable  method  of  cooking,  but 
after  the  fifth  year,  plain  boiled  and  mashed  potatoes 
are  not  objectionable.     Fried  ones  must  never  be  offered. 

The  temptation  to  add  hot  breads,  biscuits,  rolls, 
griddle  cakes,  and  the  like  must  be  steadily  resisted. 
Only  bread  stale  enough  or  hard  enough  to  offer  exer- 
cise in  mastication  should  be  given.  Breadsticks,  crisp 
to  the  center,  or  sippets,  made  by  toasting  narrow  strips 
of  bread  in  the  oven,  will  be  welcome  for  variety. 

Butter,  cream,  and  bacon  fat  in  moderation  are  valu- 


FOOD  FOR  CHILDREN  FIVE  TO  SEVEN        139 

able  in  the  child's  diet.  But  the  butter  should  be  spread 
on  bread  rather  than  used  in  cooking ;  cream  should  be 
thin  and  used  preferably  over  cereals,  toast,  and  simple 
desserts.  Bacon  fat  may  be  added  to  baked  potatoes  or 
spread  on  bread. 

Occasionally  a  small  serving  of  plain  cookies,  stale 
sponge  cake,  graham,  whole  wheat,  or  other  crackers 
may  be  given  at  the  end  of  the  meal. 

With  milk  freely  supplied  and  an  average  of  one  egg 
a  day,  there  is  no  call  for  the  introduction  of  meat  into 
the  diet  until  after  a  child  is  seven  years  old,  and,  on 
the  other  hand,  there  are  several  good  reasons  for  with- 
holding it  during  these  early  years.  In  the  first  place, 
as  has  been  already  shown  in  Chapter  II,  meat  is 
of  all  protein  foods  most  liable  to  putrefaction  in  the 
intestine ;  and  experiments  indicate  that  the  younger  the 
child  the  more  speedily  these  products  of  putrefaction 
develop  when  meat  is  fed.  A  somewhat  analogous  case 
among  animals  is  often  cited.  Adult  cats  thrive  on  a 
rich  meat  diet,  ^vhile  kittens  fed  largely  on  meat  are 
Hable  to  convulsions.  So  children  of  three  show  more 
signs  of  putrefaction  when  meat  is  made  a  part  of  their 
diet  than  do  children  of  six ;  and  these  in  turn  are  more 
liable  to  it  than  children  of  eight.  Since  milk  feeding 
will  cause  the  signs  of  putrefaction  to  disappear  and  meat 
protein  is  no  better  for  growth  than  milk  protein,  the  ad- 
vantage is  decidedly  with  the  milk  rather  than  the  meat. 

Another  reason  for  withholding  meat  is  that  it 
naturally  tends  to  displace  milk  on  account  of  its  higher 
flavor,  and  meat  is  much  poorer  in  ash  constituents  than 


140  FEEDING  THE  FAMILY 

milk,  being  totally  deficient  in  calcium,  of  which  milk 
is  the  most  important  source.  A  third  reason  is  that 
the  stimulating  extractives  in  meat,  which  may  be  quite 
useful  to  a  jaded  adult,  should  not  be  used  to  whip  up 
the  sensitive  growing  organism,  which  when  healthy  is 
far  better  off  without  stimulants  of  any  kind.  The  two 
chief  advantages  of  meat  are  that  it  requires  mastica- 
tion and  exercises  the  chewing  apparatus  and  that  it  is 
a  useful  source  of  iron.  But,  as  already  shown,  dry 
bread  makes  excellent  chewing  material,  with  none  of 
the  disadvantages  of  meat;  and  eggs  and  green  vege- 
tables will  supply  iron  in  forms  believed  to  be  more 
useful  to  the  child,  aside  from  the  fact  that  the  intestinal 
putrefaction  of  meat  seriously  interferes  with  the  utili- 
zation of  its  iron.  Excepting  the  point  in  regard  to 
mastication,  what  is  true  of  meat  is  true  of  beef  juice. 
Its  use  is  best  restricted  to  babies  who  for  some  reason 
cannot  have  an  adequate  supply  of  milk,  egg  yolk,  and 
fruit  juice,  or  who  are  sick  enough  to  need  a  stimulant. 
Meat  broths  are  of  course  merely  stimulating,  and  their 
only  possible  virtue  in  the  ordinary  child's  dietary  is  to 
induce  the  eating  of  cereals  or  vegetables  which  may  be 
cooked  in  them,  and  this  can  usually  be  accomplished  in 
some  other  way.  They  almost  inevitably  limit  the 
amount  of  milk  taken,  and  therefore  should  be  reserved 
till  the  child  is  older,  his  need  of  materials  for  growth  less 
pronounced,  and  his  total  capacity  for  food  greater. 

The  average  weight  of  normal  children  for  the  fifth, 
sixth,  and  seventh  years  and  the  energy  requirement  per 
pound  of  body  weight  per  day  is,  in  round  numbers : 


FOOD  FOR  CHILDREN  FIVE  TO  SEVEN        141 
Energy  Requirements  for  Fifth,  Sixth,  and  Seventh  Years 


Year 

Weight  in  Pounds 

Calories  per  Pound 

Fifth 
Sixth 
Seventh 

41 
45 
50 

35-37 
34-35 
32-34 

It  seems  advisable  in  these  years  of  comparatively 
rapid  growth  to  allow  from  three  to  four  protein  Calories 
per  pound  per  day,  though  probably  somewhat  in  excess 
of  the  actual  requirement. 

The  same  scrupulous  care  in  regard  to  regularity  of 
meals  must  be  continued.  Usually  breakfast  will  now  be 
given  at  7  or  7  :  30 ;  a  very  simple  lunch  at  10  or  10 :  30 ; 
a  substantial  dinner  at  i  or  i :  30 ;  and  a  plain  supper  at 
5 :  30  or  6.  During  this  period  many  children  begin 
going  to  school,  and  the  meal  schedules  must  be  ad- 
justed to  the  school  schedule.  Especial  care  needs  to 
be  taken  that  breakfast  be  provided  in  time  to  be  eaten 
without  haste  or  fear  of  being  late  to  school.  And  no 
child  should  be  permitted  to  go  to  school  without  break- 
fast. The  pangs  of  an  empty  stomach  will  cause  him 
to  feel  fagged  out  long  before  the  noon  meal,  which  is 
often  the  next  one.  He  will  then  be  likely  either  to  be 
over-hungry  and  eat  hurriedly  to  the  upset  of  his  diges- 
tion, or  to  have  lost  the  feeling  of  hunger  and  refuse  a 
rational  meal.  In  any  case,  considering  the  amount  of 
fuel  a  child  must  take  to  keep  his  machinery  going  and  to 
have  a  surplus  for  growth,  he  cannot  afford  to  miss  break- 
fast with  the  hope  of  making  good  the  loss  later  in  the 
day.     Numerous  studies  of  school  children  show  that  no 


142  FEEDING  THE  FAMILY 

breakfast  and  malnutrition  are  commonly  found  together. 
The  young  child  is  fortunate  if  his  school  provides  a  mid- 
morning  lunch,  to  take  the  place  of  the  one  which  he  has 
formerly  enjoyed  at  home.  This  should  be  of  the  simplest 
character ;  a  slice  of  bread  and  butter,  a  glass  of  milk  and 
a  cracker,  or  a  bowl  of  cereal  and  milk  being  quite  suffi- 
cient. Such  good  results  have  followed  the  introduction  of 
these  school  lunches  —  gains  in  weight,  improved  general 
health,  and  better  school  behavior  —  that  they  are  now  a 
part  of  the  regular  school  program  in  many  places,  and 
mothers  may  find  that  they  can  render  useful  public  ser- 
vice in  extending  the  practice  where  it  is  not  in  vogue.^ 
When  there  is  no  opportunity  for  a  morning  lunch, 
the  dinner  must  be  served  earlier  in  the  day  —  prefer- 
ably at  noon  —  and  then  a  light  lunch  may  be  given 
in  the  afternoon,  similar  to  that  suggested  for  morning, 
at  3  or  3 :  30.  During  the  first  school  years  the  child 
has  many  new  conditions  to  meet,  such  as  the  excite- 
ment of  going  away  from  home  and  mingling  with  a 
large  number  of  persons,  and  the  change  to  a  schedule 
involving  hours  of  confinement,  and  no  extra  strain 
should  be  put  upon  him  in  the  way  of  caring  for  diffi- 
cult food.  He  needs  more  than  ever  to  be  safeguarded 
against  unsuitable  food,  or  food  at  unsuitable  times,  to 
which  his  school  companions  and  surroundings  may 
tempt  him,  and  against  eating  when  exhausted  or  greatly 
excited  by  his  work  or  play.  Regularity,  simplicity, 
and  serenity  are  good  dietetic  watchwords ;  good  health 

^  For  information  on  the  school  feeding  movement,  see  School  Feeding: 
Its  History  and  Practice  at  Home  and  Abroad,  by  Louise  Stevens  Bryant. 


FOOD  FOR  CHILDREN  FIVE  TO  SEVEN        143 


has  economic  and  social  as  well  as  personal  value,  and  in 
these  early  years  the  foundations  for  it  should  be  most 
carefully  laid. 

A  Day's  Food  Plan  for  a  Child  Five  to  Seven  Years  Old 
Fuel  Requirement:   1 400-1 700  Calories      Cost:   4^-ili  per  100  Calories 

Breakfast  :  Orange 

7-7 :  30  A.M.  or 

Baked  apple       50-100  Calories 

or 
Prunes 

Well-cooked  cere^ 50-100  Calories 

Milk 150-200  Calories 

Dry  toast  or  stale  bread       .     .     .       50-100  Calories 
Butter 
or 

Cream  25-50    Calories 

or 
Bacon  fat , 

10-10 130  A.M.    Milk     ....         125-175  Calories 

Bread 50-75    Calories 

Butter       .     .^         25-50    Calories 

Dinner  :  Soft  cooked  egg 50-75    Calories 

i-i :  30  P.M.        Mashed    or    sifted    vegetable,    as 

spinach,  peas,  beans,  carrots      .        5-15    Calories 
Baked  potato  or  boiled  rice       .     .       50-100  Calories 

Bread 50-100  Calories 

Butter       50-100  Calories 

Milk  (may  be  combined  with  veg- 
etable in  soup) 100-150  Calories 


Stewed  fruit  or  plain  pudding 
Supper  :  Cereal  with  milk 

5  :  30-6  P.M.  or 

Cream  soup 

or 
Milk  toast 

or 
Bread  and  milk 
Stewed  fruit,  custard,  or  junket, 

with   or   without   stale   sponge 

cake  or  plain  cookies    .... 


100-200  Calories 


150-300  Calories 


100-200  Calories 


144 


FEEDING  THE  FAMILY 


A  Day's  Dietary  for  a  Child  Five  to  Six  Years  Old 
Fuel  Value:  1608  Calories  Cost:  |-i^  per  100  Calories 


Measure 

Weight 

Protein 

Total 

Oz. 

Calories 

Calories 

Breakfast  : 

7 :  30  A.M. 

Baked  apple,  without  sugar 

I  apple 

4.0 

I 

100 

Oatmeal      ...... 

^cup 

4.0 

8 

50 

Milk  to  drink       .... 

f  cup 

6.4 

24 

125 

Milk  for  cereal     .... 

^cup 

1.2 

5 

25 

Toast 

2  slices 

I.O 

14 

100 

Butter^ . 

^  tbsp. 

0.2 

50 

450 

10 :  30  A.M. : 

Milk 

f  cup 

5.1 

19 

100 

Soda  crackers 

2  crackers 

0.4 

5 

50 

150 

Dinner: 

12:30  P.M. 

Split  pea  soup     .     ,    .     . 

f  cup 

6.0 

26 

100 

Croutons 

• 

(toasted) 

27  croutons 

1.4 

14 

100 

Spinach 

h  cup 

4.2 

4 

33 

Bread 

2  slices 

1-3 

14 

100 

Butter  1 

h  tbsp. 

0.2 

50 

Stewed  prunes     .... 

6  small 

2.8 

2 

100 

483 

Supper : 

S :  30  P.M. 

Baked  potato 

I  medium 

3-0 

II 

100 

Bread 

2  slices 

1-3 

14 

100 

Milk 

f  cup 

6.4 

24 

I2S 

Creamy  rice  pudding    .     . 

icup 

44 

24 

200 

525 

Total  for  dav 

209 

1608 

*  If  not  over  24jif  per  pound;  otherwise  oleomargarine. 


CHAPTER  IX 

FOOD   FOR   CHILDREN   EIGHT  TO   TWELVE 
YEARS   OLD 

By  the  time  most  children  are  eight  years  old  they  are 
established  in  the  school-going  habit.  Some  of  the 
problems  of  nutrition  which  arise  when  they  first  change 
from  a  life  of  comparative  freedom  and  of  much  time 
out  of  doors  to  one  of  restraint  and  too  often,  alas, 
of  little  fresh  air,  have  been  mentioned  in  the  pre- 
ceding chapter.  The  years  when  the  rate  of  growth  is 
most  rapid  and  the  digestive  tract  most  sensitive  now 
are  past,  and  errors  in  diet  are  followed  by  less  swift 
retribution,  so  that  there  is  a  temptation  to  relax  the 
vigilant  care  of  the  child's  food  and  leave  him  to  his  own 
devices.  But  this  is  a  great  mistake.  The  period  of 
physical  development  in  a  human  being  covers  nearly  a 
quarter  of  a  century,  and  the  seven-year-old  child  has 
climbed  less  than  a  third  of  the  hill  of  growth,  as  the 
diagram  below  plainly  shows.  We  attend  to  his  cloth- 
ing and  shelter  —  how  much  more  important  to  see  that 
he  has  proper  food ! 

During  the  school  years  no  such  reserve  of  fuel  is 
carried  in  the  tissues  as  we  find  in  the  case  of  adults. 
A  grown  man  can  go  three  or  four  days  without  food  and 

L  145 


146 


FEEDING  THE  FAMILY 


no  important  tissue  or  organ  will  suffer  harm,  but  a 
growing  child  needs  his  proper  amount  of  food  at  proper 
intervals  every  day,  or  he  runs  the  risk  of  malnutrition 


Pounds 
140 


120 


100 


€0 


40 


20 


y 


Boys 
&irl« 


Tmtb  0  2  4  6  e  10  12  14  16 

Chart  Showing  Normal  Growth  of  Boys  and  Girls  from  Birth  to  the  Sixteenth 

Year 


and  a  stunted  body  in  consequence.  Too  much  em- 
phasis cannot  be  put  upon  the  importance  of  establish- 
ing a  regular  meal  schedule  and  of  forbidding  food  at  all 


FOOD  FOR  CHILDREN  EIGHT  TO  TWELVE     147 

other   times.     Irregularity   is   one   of   the    commonest 
errors  in  child  feeding. 

According  to  the  principle  already  laid  down,  the 
comparatively  simple  diet  of  the  seventh  year  is  to  be 
gradually  extended.  Only  a  few  well-chosen  dishes 
need  be  offered  at  any  one  meal,  but  a  tendency  to 
choose  a  single  dish  for  a  meal  and  refuse  everything 
else  should  be  discouraged.  In  adult  life  a  well-balanced 
diet  demands  more  kinds  of  food  than  in  childhood, 
when  such  a  variety  of  elements  is  supplied  by  milk 
alone,  and  it  is  a  great  advantage  to  have  been  so  trained 
as  to  be  able  to  take  these  in  all  sorts  of  forms.  Most 
adults  eat  in  groups  and  pronounced  individual  likes  and 
dislikes  have  great  economic  and  social,  if  not  always 
physiological,  disadvantages.  Half  the  problems  of  the 
food  provider  arise,  not  from  the  difficulty  of  securing 
wholesome  food  to  make  a  well-balanced  ration,  but 
from  the  necessity  of  remembering  that  Mr.  Jones  will 
not  touch  fish,  Mrs.  Smith  never  eats  cabbage,  and  Mr. 
Brown  must  always  have  apple  pie  for  supper !  Youth 
is  the  time  to  cultivate  respect  for  all  natural  foods  as  a 
means  to  physical  and  mental  efficiency,  and  not  merely 
as  ticklers  of  the  palate.  Disparaging  remarks  about 
wholesome  food  should  never  be  permitted,  for  it  must 
always  be  borne  in  mind  that  eating  has  psychological 
as  well  as  physiological  aspects,  and  children  are  quick 
to  catch  the  notions  of  those  with  whom  they  associate. 
If  mother  plainly  turns  up  her  nose  at  milk  and  cereals 
and  bread  and  butter,  how  can  she  expect  the  children 
to  relish  them?    Most  food  aversions  are  acquired  in 


148  FEEDING  THE   FAMILY 

early  life  when  the  sensibilities  are  keenest.  An  acci- 
dent at  the  table  with  humiliating  consequences,  an  un- 
pleasant association  of  a  food  with  illness,  a  comparison 
with  something  disagreeable,  may  cause  repugnance 
lasting  for  years.  Such  aversions,  once  acquired,  call 
for  patience  and  tact  and  may  never  be  completely 
overcome.  It  is  a  part  of  the  feeding  problem  of 
childhood  to  prevent  such  misfortunes.  Table  con- 
versation should  deal  with  topics  other  than  food, 
and  when  disturbances  arise  at  the  table  eating 
should  be  stopped  until  tranquillity  is  restored.  Food 
taken  in  grief  or  anger  has  a  poor  chance  of  fulfil- 
ling its  proper  mission.  If  a  child  refuses  a  food 
really  essential  to  his  welfare,  hunger  will  often  do  more 
to  reestablish  his  taste  for  it  than  commands  or  threats. 
New  dishes  or  appeals  to  the  imagination  are  often 
helpful  in  holding  children  to  their  proper  diet.  A  glass 
measuring  cup  for  milk  has  often  inspired  interest  in  the 
quantity  drunk.  One  mother  set  her  two  little  children 
to  running  "  Calorie  races"  when  they  were  below  normal 
weight,  with  decided  improvement  in  the  quantity  of 
food  taken.  It  is  worth  while  to  take  thought  as  to 
how  to  keep  children's  attitude  toward  their  food  rational. 

Feeding  from  the  Eighth  to  the  Twelfth  Year 

A  quart  of  milk,  continued  as  the  basis  of  the  diet, 
will  give  relief  from  much  concern  as  to  whether  it  is 
well-balanced  or  not.  Cooked  cereals  for  breakfast 
should  be  given  the  preference,  the  ready-to-eat  varie- 
ties being  reserved  for  occasional  use  because  the  warm, 


FOOD  FOR  CHILDREN  EIGHT  TO  TWELVE     149 

full-flavored  porridge  is  less  likely  to  be  tired  of.  By 
the  eighth  year,  raw  fruits  can  be  used  more  freely,  only 
the  strongly  acid  ones  being  forbidden.  For  the  even- 
ing meal  preference  should  be  given  to  cooked  fruits, 
moderately  sweetened.  Jellies  may  be  spread  lightly  on 
bread  now  and  then,  but  preserves  should  be  withheld 
entirely.  Dates,  figs,  and  raisins  are  valuable  additions 
to  the  diet  now.  Dates  and  figs  should  be  thoroughly 
washed  and  drained,  after  which  they  may  be  heated  in 
an  oven  to  dry  and  steriHze  them,  then  cooled  and  packed 
in  jars  for  future  use.  Figs  are  best  stewed  in  a  httle 
water  and  require  no  sugar.  With  cream,  they  make  an 
acceptable  dessert.  Raisins  should  always  be  cooked. 
They  may  be  simply  stewed  and  served  as  a  sauce,  or 
used  to  vary  the  flavor  of  other  fruits,  especially  of  dried 
peaches  and  apricots,  added  to  bread,  rice,  and  other 
cereal  puddings,  or  baked  in  raisin  bread.  Their  high 
fuel  value,  rich  ash  content,^  and  sweet  flavor  make  them 
very  valuable  in  children's  dietaries.  Dates  are  often 
used  to  vary  the  appearance  of  the  breakfast  cereal, 
being  cut  up  and  stirred  in  a  few  minutes  before  serving. 
They  can  also  be  used  in  puddings  and  bread  like  raisins, 
and  make  a  popular  sandwich  filling. 

The  child  may  now  be  expected  to  eat  any  mild, 
thoroughly  cooked,  green  vegetable,  and  one  should  be 
provided,  if  possible,  every  day.  Raw  vegetables  should 
not  be  made  a  regular  part  of  the  diet  before  the  tenth 
or  the  twelfth  year.     Pains  should  be  taken  to  cook 

^  The  significance  of  the  ash  constituents  of  food  was  discussed  in 
Chapter  I. 


I50  FEEDING  THE  FAMILY 

vegetables  so  as  to  develop  their  best  flavor,  much  of 
their  unpopularity  being  due  to  bad  cooking.  Chil- 
dren's sense  of  taste  is  keen  in  the  early  school  years. 

By  the  time  a  child  is  eight  or  nine  years  old,  meat 
may  be  introduced  into  the  diet.  It  should  not  be 
allowed  to  displace  milk,  but  used  to  supplement  it. 
Lean  beef,  mutton,  lamb,  chicken,  lean  fish,  such  as 
halibut  and  cod,  or  oysters  are  most  suitable  for  this 
period.  Fat  meats  or  meats  cooked  in  fat  or  served 
with  rich  gravies  or  sauces  should  be  avoided,  as  too 
difficult  of  digestion.  Only  a  small  portion  (not  over 
an  ounce)  should  be  allowed  and  that  not  oftener  than 
once  a  day. 

Children  are  generally  fond  of  sweets,  but  these  should 
never  be  given  between  meals.  Not  only  candy,  but 
the  delectables  of  the  soda  fountain  and  ice  cream  parlor, 
are  entirely  out  of  place  except  at  the  end  of  a  regular 
meal.  Sugar  is  a  valuable  fuel  food,  but  with  its  high 
flavor  and  rapid  diffusibility  it  is  likely  to  satisfy  the 
appetite  before  body  needs  are  really  met,  if  given  at 
the  beginning  of  a  meal ;  and  it  is  not  only  likely  to  dis- 
turb the  normal  appetite,  but  seriously  to  upset  diges- 
tion if  taken  between  meals;  while  in  large  quantities 
at  any  time  it  irritates  the  stomach  and  displaces  foods 
which  serve  for  building  material  as  well  as  fuel.  Candy 
is  too  concentrated  to  be  an  ideal  food,  but  if  greatly 
desired  a  very  small  amount  may  be  given  at  the  end 
of  a  meal,  when  it  will  be  diluted  by  the  other  food  and 
do  no  particular  harm.  Only  plain  candies  made  from 
pure  ingredients  should  ever  be  allowed.     Rich  confec- 


Always  Hungry 


FOOD  FOR  CHILDREN  EIGHT  TO  TWELVE    151 

tions  from  chocolate  and  nuts  are  too  difficult  of  diges- 
tion. Plain  sweet  chocolate  is  a  good  substitute  for 
candy  and  so  are  the  sweet  fresh  and  dried  fruits.  Gin- 
gerbread and  plain  cookies  also  satisfy  the  taste  for 
sweets,  and  ice  creams  and  ices  can  be  used  more  and 
more  for  the  same  purpose. 

Nuts  are  not  easy  to  masticate,  and  on  account  of 
their  high  fat  content  are  rather  slow  of  digestion. 
Hence  they  do  not  enter  into  the  dietary  of  little  children, 
and  cannot  be  freely  permitted  even  during  this  period. 
When  ground  to  a  paste,  however,  the  first  objection  is 
removed  and  peanut  and  other  nut  butters  are  an  accept- 
able addition  at  this  time.  No  fried  food,  pastries,  tea 
or  coffee,  rich  sauces,  or  meat  salads  with  mayonnaise 
dressing  should  ever  be  permitted. 

Three  regular  meals  a  day  will  now  suffice  for  many 
children,  but  if  breakfast  is  light  or  the  child  is  very 
hungry  between  meals,  a  simple  mid-morning  or  mid- 
afternoon  luncheon  may  still  be  provided.  It  should 
not  be  given  if  it  interferes  with  zest  for  the  regular 
meals,  and  it  should  never  be  sweet,  so  as  to  tempt  the 
child  to  eat  when  not  really  hungry.  Dry  bread, 
crackers,  or  milk  are  best.  Mild  fresh  fruits  are  allow- 
able if  the  child  is  well  and  strong.  Dinner  should  be 
served  at  noon  rather  than  at  night,  to  insure  early  and 
peaceful  slumber.  Many  children  have  to  take  the 
noon  meal  at  school,  however;  in  the  country  because 
they  live  too  far  away  to  go  home  at  noon ;  in  the  city 
among  the  poor  because  the  mother  goes  away  to  work 
and  there  is  no  one  to  prepare  a  noon  meal,  or  among 


152  FEEDING  THE  FAMILY 

the  well-to-do  because  the  single  school  session  often 
extends  beyond  what  should  be  the  dinner  hour.  The 
luncheon  of  the  school  child,  therefore,  deserves  special 
consideration.  Where  the  school  authorities  give  it  no 
attention,  the  children  usually  take  their  food  from  home. 
In  this  case  they  lose  the  advantage  of  warm  food  in 
promoting  easy  and  rapid  digestion,  and  their  minds  are 
not  so  clear  for  the  afternoon  work.  They  are  also 
more  likely  to  bolt  their  food  when  not  eating  at  a  table 
with  other  people.  If  then  a  lunch  box  must  be  carried 
from  home,  special  thought  should  be  given  to  the  selec- 
tion of  food,  so  tliat  it  may  be  suitable  in  kind  and 
amount,  and  appetizing  when  the  box  is  opened.  Three 
or  four  kinds  of  food  are  quite  enough  to  provide  at  a 
time,  for  at  best  the  busy  housewife  usually  finds  her 
wits  taxed  to  furnish  wholesome  lunches  with  much 
variety. 

PLAN  FOR  THE  SCHOOL  LUNCH  BOX 

I.  Sandwiches  are  the  great  staple,  easily  portable 
and  generally  liked.  The  bread  should  never  be  less 
than  twenty-four  hours  old,  lightly  buttered  and  filled 
with  finely  chopped  boiled  eggs  carefully  but  mildly 
seasoned ;  a  nut  paste,  such  as  peanut  butter,  preferably 
softened  by  working  in  a  little  milk  or  cream ;  a  dried 
fruit  paste,  made  of  chopped  dates,  figs  or  raisins,  or  a 
mixture  of  these.  For  the  older  children,  chopped  meat, 
cheese  of  various  kinds,  and  jelHes  are  also  desirable. 
Sandwiches  of  raisin  or  date  bread  without  other  filling 
than  butter  wiU  help  to  give  variety. 


FOOD  FOR  CHILDREN  EIGHT  TO  TWELVE      153 

2.  Fruit  is  appetizing  and  carries  weU.  Its  succulent 
qualities  make  it  especially  acceptable  with  the  rather 
dry  sandwich.  Not  only  fresh  ripe  fruit,  but  also  apple 
sauce,  stewed  raisins,  figs,  pears,  peaches,  etc.,  can  often 
be  carried  by  a  little  forethought  in  securing  small  jars 
with  tight-fitting  covers.  Paper  cups  designed  for  jelly 
with  close-fitting  tops  are  practicable  for  this  purpose. 
Tomatoes  are  juicy  enough  to  take  the  place  of  fruit  for 
the  older  children. 

3.  A  sweet  of  some  kind  should  be  included,  such  as 
plain  cookies  of  various  sorts,  gingerbread  or  sponge 
cake,  baked  custard,  a  piece  of  sweet  chocolate  or  a  few 
dates  rolled  in  sugar. 

4.  Some  fluid  to  drink  with  the  meal  aids  digestion 
and  should  always  be  taken.  Water  will  serve,  of  course, 
but  milk  will  add  to  the  food  value  and  so  will  fruit 
juices,  if  they  can  be  carried. 

Plenty  of  waxed  paper  to  wrap  the  different  kinds  of 
food  and  keep  them  from  flavoring  each  other  should 
be  kept  on  hand ;  this  is  one  of  the  big  secrets  of  a  tasty 
lunch  box. 

At  its  best,  however,  the  lunch  box  must  be  regarded 
as  a  makeshift.  A  regular  school  luncheon,  shared  by 
teachers  and  pupils,  has  tremendous  advantages.  If 
only  one  hot  dish  —  perhaps  soup  or  cocoa  —  can  be 
provided  at  school  to  supplement  what  the  children 
bring  from  home,  it  draws  the  pupils  together  socially, 
so  that  the  meal  is  taken  in  a  more  orderly  fashion,  and 
experience  in  dozens  of  rural  schools  shows  that  it  results 
in  improved  physical  condition  of  the  pupils.    When 


154  FEEDING  THE  FAMILY 

they  leave  home  early  in  the  morning,  travel  a  consider- 
able distance  in  the  cold,  and  return  only  in  time  for 
supper,  the  cold  food  carried  in  their  boxes  would  often 
be  really  insufficient  for  their  body  needs,  even  if  it  were 
in  the  best  form.  Recent  studies  of  rural  conditions 
have  shown  that  country  children  tend  more  than  city 
children  to  be  below  par  physically ;  and  this  is  certainly 
not  because  country  life  does  not  offer  opportunity  for 
good  development,  but  because  country  dwellers  often 
fail  to  realize  that  they  must  take  advantage  of  the  fresh 
air  and  wholesome  food  which  are  theirs  to  command. 
The  realization  of  what  good  feeding  means  for  physical 
and  mental  development  results  not  only  in  careful 
provision  of  food  for  the  meals  at  home,  but  cooperation 
with  school  authorities  in  securing  protection  from  bad 
feeding  at  the  noon  hour. 

In  many  of  our  large  cities  and  industrial  centers  the 
elementary  school  luncheon  has  long  since  passed  the 
experimental  stage  and  is  regarded  as  a  valuable  part 
of  the  school  training  as  well  as  a  safeguard  for  the 
health  of  the  child.  Very  often  the  pioneer  work  has 
been  done  by  women's  clubs  or  philanthropic  organiza- 
tions which  have  assumed  the  task  of  demonstrating  to 
school  authorities  the  practicability  and  value  of  such 
feeding.  The  expensive  machinery  of  education  is 
wasted  when  it  operates  on  a  mind  listless  from  hunger 
or  befogged  by  indigestible  food.  Whether  the  cause  be 
poverty,  ignorance,  or  carelessness,  the  child  is  the 
sufiferer,  and  the  painstaking  work  of  the  school  lunch 
supervisors  to  secure  wholesome  and  adequate  noon 


FOOD  FOR  CHILDREN  EIGHT  TO  TWELVE      155 

meals  for  the  school  children  at  a  minimum  cost  not 
only  brings  immediate  benefit  to  the  children,  but  exerts 
a  widespread  influence  upon  homes  and  parents,  as  the 
children  carry  to  them  reports  of  these  concrete  lessons 
in  the  science  of  proper  selection,  preparation,  and 
hygiene  of  food. 

The  school  luncheon  must  be  simple,  easily  served, 
and  economical.  It  may  consist  of  a  hot  dish,  with  some 
form  of  bread,  and  a  choice  of  about  two  sweet  dishes ; 
milk  or  cocoa  should  always  be  obtainable.  A  week's 
menu  as  actually  served  by  the  School  Lunch  Committee 
of  the  Home  and  School  League  in  Philadelphia  is  given 
below : 

Weekly  Menu  in  School  with  Penny  Lunches  and  Five-cent 
Noon  Dinner 

Monday :        (i)  Baked  beans  and  roll,  5  j^ 

(2)  Cocoa  or  milk,  2  ^ ;  crackers  or  ice  cream,  i  ^ 

Tuesday :        (i)  Vegetable  soup  and  roll,  5  ^ 

(2)  Same  choice  as  Monday- 
Wednesday  :    (i)  Creamed  beef  on  toast  and  roll,  5  ^ 

(2)  See  Monday.    Dates  i  ^ 

Thursday :       (i)  Macaroni  with  tomato  sauce  and  roll,  5  ff 

(2)  See  Monday.    Jam  sandwich,  i  i. 

Friday:  (i)  Creamed  salmon  and  roll,  5^ 

(2)  See  Monday 

The  following  interesting  description  shows  the  mech- 
anism of  the  service  in  the  New  York  City  schools :  ^ 

^  The  School  Lunch  Service,  Dept.  of  Education,  The  City  of  New 
York:  Division  of  Reference  and  Research.    Bull.  No.  3.     1914.    p.  la 


156  FEEDING  THE  FAMILY 

At  1 1 :  45  in  each  of  the  seventeen  schools  squads  of  picked  pupils 
set  up  the  portable  tables  in  preparation  for  serving  the  lunch. 
The  children  come  from  their  classrooms,  form  lines,  usually  in  the 
interior  play  yards,  and  as  they  pass  a  given  point  take  up  a  tray, 
spoon,  and  whatever  other  utensils  are  necessary.  The  line  goes  by 
the  large  containers  of  soup,  which  is  dispensed  in  half -pint  portions 
to  the  children.  The  rule  has  been  to  have  each  child  purchase 
first  a  half-pint  bowl  of  soup,  after  which  he  may  purchase  any 
of  the  other  items  prepared  for  that  day.  After  buying  the  soup 
the  child  passes  along  the  table  on  which  the  other  foods  are  dis- 
played, choosing  those  which  appeal  to  him. 

Behind  these  tables  the  picked  pupils,  in  white  gloves  and 
aprons,  and,  in  the  case  of  the  girls,  caps,  hand  to  the  children  the 
desired  articles.  At  the  end  of  the  line  the  associate  manager 
stands  to  receive  as  many  pennies  as  there  are  items  of  food  on  each 
child's  tray.  The  child  carries  his  lunch  to  one  of  the  tables  which 
have  been  set  for  that  purpose,  where  the  food  is  eaten. 

After  finishing  the  meal,  the  child  takes  the  tray  and  soiled 
dishes  to  a  designated  place,  where  any  remaining  food  is  scraped 
into  a  pail  and  the  bowls,  trays,  and  utensils  are  neatly  placed  in 
piles  ready  to  be  washed.  This  affords  an  opportunity  for  a  lesson 
in  practical  domestic  science. 

Analyses  of  the  foods  served  establish  the  actual  food 
values  which  the  children  receive  for  their  money :  ^ 

Calories  per  Calories  per 

Penny  Portion  Penny  Portion 


Soups  —  Half -pint 
Green  pea       .     .     . 
Cream  of  barley 
Cream  of  macaroni 

Lentil 

White  bean     .     .     . 
JMacaroni  and  tomato 
Split  pea 


128  Com 91 

120  American  vegetable      .          85 

114  Scotch  broth        ...          85 

113  Clam  chowder     ...         82 
III 

105  Foods  Other  than 

loi  Soups 

Tapioca  and  tomato              91  Rice  pudding       ...       109 

iQp.  cit.,  page  12. 


FOOD  FOR  CHILDREN  EIGHT  TO  TWELVE      157 


Calories  per 

Calories  per 

Penny  Portion 

Penny  Portion 

Baked  macaroni   ...         90 

Jam  sandwich       .     . 

228 

Potato  salad    . 

117 

Cheese  sandwich 

250 

Vegetable  salad 

77 

Pot  cheese  sandwich 

212 

Lentil  salad      . 

189 

Prune  sandwich    .     . 

243 

Beet  salad        .    . 

58 

Apple  jelly  sandwich 

240 

Apple  sauce     . 

109 

Jelly  tarts         .     .     . 

84 

Egg  sandwich 

236 

Spice  cakes       .     .     . 

109 

Butter  sandwich 

247 

Vanilla  cakes        .     . 

29 

Bread  pudding 

131 

Prunes 

180 

Chocolate  pudding 

102 

Dates 

200 

Baked  beans         .     .     . 

168 

Average     .     .     . 

155 

Some  of  the  typical  trays  of  food  purchased,  none  of  which 

aggregates 

a  cost  of  more  than  three  cents,  are  shown  here : 

Green  pea  soup   ...        128 

Vegetable  soup     .     .     . 

85 

Bread,  2  slices     .     .     .        200 

Egg  sandwich       .     .     . 

236 

Apple  sauce    ....       109 

Rice  pudding        .     .     . 

109 

437 

430 

Cream  of  barley       .     .        120 

Clam  chowder      .     .     . 

82 

Cheese  sandwich      .     .        250 

Butter  sandwich        .     . 

247 

Chocolate  pudding       .        102 

Jelly  tarts        .    .     .    . 

84 

472 

413 

Macaroni  and  tomato  .        105 

Bean  soup 

III 

Apple  jelly  sa,ndwich    .        240 

Bread,  2  slices      .     .     . 

200 

Cocoa    .... 

. 

, 

100 

Prunes 

180 

445 


491 


If  the  noon  meal  is  served  at  home,  it  may  be  somewhat 
more  elaborate,  provided  the  child  has  time  to  eat  it  in  a 
leisurely  fashion.  When  he  has  to  hurry  back  to  school 
this  fact  must  be  taken  into  account,  and  no  extra  tax 
put  on  his  digestive  powers.  The  food  plan  given  be- 
low will  show  the  general  t5^e  of  food  to  be  chosen.^ 


1  For  further  suggestions  regarding  school  luncheons  see   "  School 
Lunches,"  Farmers'  Bulletin  No.  712,  U.  S.  Department  of  Agriculture. 


158  FEEDING  THE  FAMILY 

If  a  warm,  substantial  dinner  is  served  at  noon,  the 
evening  meal  may  be  comparatively  simple,  especially 
through  the  tenth  year,  as  also  indicated  in  the  food 
plan  below.  Children  of  eleven  and  twelve  will  relish 
a  dinner  about  as  substantial  as  the  noon  meal,  though 
they  will  be  perfectly  nourished  with  the  simpler  supper. 
If  the  noon  meal  has  been  a  cold  or  Hght  lunch,  then 
the  dinner  as  outlined  should  be  given  at  night.  In  any 
case,  the  evening  meal  should  be  served  by  six  o'clock, 
so  as  not  to  interfere  with  an  early  bedtime.  For  the 
normal  body  weight  of  children  during  this  period,  the 
reader  is  advised  to  consult  the  tables  giving  weight  in 
relation  to  height  in  the  Appendix.  A  healthy  child  of 
eight  years  may  be  anywhere  from  45  to  51  inches  in 
height  and  weigh  from  45  to  59  pounds,  and  in  later 
years  even  more  individual  variation  is  possible.  The 
energy  requirement  will  vary,  not  only  with  the  body 
weight,  but  with  the  degree  of  physical  activity,  and 
boys  with  their  higher  muscular  tension  and  tendency  to 
vigorous  sport  will  usually  demand  somewhat  more 
food  than  girls  of  corresponding  size ;  hence  an  absolute 
standard  cannot  be  set.  The  following  figures,  however, 
deduced  from  the  observations  of  many  persons  on  the 
food  needs  of  school  children,  will  serve  as  a  general 
guide  as  to  suitable  amounts  of  food  to  provide. 


Age  in  Years 

Protein  Calories 
PER  Pound 

Total  Calories; 
PER  Pound 

8-^ 
10-12 

3-4 

30-35 
28-32 

7S-IOO   Calories 


FOOD  FOR  CHILDREN  EIGHT  TO  TWELVE      159 

A  Day's  Food  Plan  for  a  Child  Eight  to  Ten  Years  Old 

Fuel  Requirement:  1700-2000  Calories      Cost  f-i^j^  per  100  Calories 

Breakfast  :         Mild  fruit,  fresh,  stewed,  or  baked        50-100  Calories 

7-7 :  30  A.M.      Well-cooked  cereal        75-100  Calories 

Dry  toast  or  stale  bread    ....      50-100  Calories 

Butter 50-  75  Calories 

Milk,  plain  or  flavored  with  cocoa    .  100-150  Calories 

Dinner  :  Soft  co6ked  egg  or  very  small 

12-12 :  30  P.M.      portion  of  baked  or  broiled  fish, 

lamb,  chicken,  qr  bacon    ^     .     .       50-75    Calories 

Potatoes 
or 

Rice 
or 

Baked  banana 

Spinach,  carrots,  onions,  or  other 

mild  vegetable,  simply  cooked     .       10-25    Calories 

Milk  (may  be  combined  with  vege- 
table in  soup)        100-150  Calories 

Bread 75-100  Calories 

Butter  or  jelly 50-100  Calories 

Breads  rice,  or  other  nutritious  ] 
pudding  I 

or  ^  j      .    150-200  Calories 

Stewed  fruit,  with  plain  cake    J 

Supper  ;  Cream  soup 

5  :  30-6  P.M.  or 

MUk  toast 

or 
Rice  and  milk 

or 
Baked  potato  and  milk  to  drink 

Bread 50-100  Calories 

Nutritious  pudding  or  stewed  fruit, 

as  figs,  raisins,  dates,  apples    .     .     100-200  Calories 


200-300  Calories 


i6o 


FEEDING  THE  FAMILY 


A  Day's  Dietary  for  a  Child  Eight  Years  Old 
Fuel  Value:  1783  Calories  Cost:   ij-15 ^  per  100  Calories 


MEASXmE 

Weight 

PfiOTEIN 

Total 

Oz. 

Calories 

Calories 

Breakfast  : 

7-7 :  30  A.M. 

Orange  (large) 

^  orange 

4.7 

3 

SO 

Oatmeal        .     .     . 

1  cup 

6.0 

12 

75 

Cream,  thin      .     . 

2  tbsp. 

0.9 

2 

50 

Milk 

f  cup 

6.8 

25 

133 

Toast       .... 

I  slice 

o.S 

7 

50 

Butter      .... 

2  tsp. 

0.3 

66 

424 

Dinner : 

12 :  30  P.M. 

Egg  timbale      .     . 

^cup 

5.6 

32 

125 

Baked  potato    .     . 

I  medium 

3.0 

II 

100 

Asparagus  tips 

5  stalks 

1.9 

2 

II 

Bread       .... 

2  slices 

1-3 

14 

100 

Butter      .... 

2  tsp. 

0.3 

66 

Peanut  butter 

if  tsp. 

0.4 

12 

66 

Stewed  pears     .     . 

^cup 

4.0 

I 

100 

Sugar  cookies    .     . 

2  cookies 

0.9 

6 

100 

Milk 

^cup 

6.8 

25 

133 

801 

Supper : 

5 :  30-6  P.M. 

Cream  of  bean  soup 

f  cup 

3.9 

22 

150 

Bread  sticks      .     . 

12  sticks 

0.4 

10 

75 

Cornstarch    blanc- 

mange      .     .     . 

|cup 

5-4 

18 

200 

Milk 

5  cup 

6.8 

25 

^33 

558 

Total  for  day    . 

227 

1783 

FOOD  FOR  CHILDREN  EIGHT  TO  TWELVE      i6i 


A  Day's  Dietary  for  a  Child  Ten  Years  Old 
Fuel  Value :  1900  Calories  Cost :  ij-i^  ^  per  100  Calories 


Measure 

Weight 

Protein 

Total 

Oz. 

Calories 

Calories 

Breakfast  : 

Orange         .... 

I  large 

9-5 

7 

100 

Flaked  wheat  .     .     . 

f  cup 

6.0 

13 

100 

Top  milk  (10  oz.) 

icup 

2.1 

9 

100 

Milk       

f  cup 

6.4 

24 

125 

Toast 

2  sUces 

I.O 

14 

100 

Butter 

1  tbsp. 

0-3 

50 

575 

Dinner: 

Hamburg  steak     .     . 

I  ball 

1-3 

41 

75 

Baked  sweet  potato 

I  potato 

4-5 

9 

150 

Bread 

2  slices 

1.3 

14 

100 

Butter 

I  tbsp. 

0.5 

100 

Creamed    peas     and 

carrots     .... 

f  cup 

5-0 

14 

75 

Bread  pudding  (with 

; 

raisins)      .     .     .     . 

fcup 

6.0 

18 

200 

Milk        

fcup 

6.4 

24 

125 

825 

Supper  : 

Potato  soup     .     .     . 

f  cup 

6.3 

22 

150 

Whole  wheat  bread 

2  slices 

1.4 

16 

roo 

Butter 

1  tbsp. 

03 

— 

50 

Stewed  apples       .     . 

fcup 

5.0 

I 

ICX) 

Molasses  cookies 

6  very  small 

0.7 

6 

ICX> 

500 

Total  for  day 

232 

igoo 

CHAPTER  X 
FOOD    IN    ADOLESCENCE    AND    YOUTH 

With  the  introduction  of  meat  and  raw  vegetables  into 
the  diet  in  the  preceding  period,  the  range  of  food  ma- 
terials available  for  the  child  is  practically  the  same  as 
for  the  adult.  In  other  words,  any  wholesome  natural 
food  may  now  be  made  a  part  of  the  dietary,  in  right 
amounts,  at  the  right  time,  and  in  easily  digestible  form. 
Emphasis  should  still  be  placed  on  foods  carrying  sub- 
stances for  growth,  such  as  milk,  eggs,  cereals,  fruits, 
and  vegetables.  During  adolescence  development  is 
again  in  some  respects  very  rapid ;  boys  grow  suddenly 
tall  and  have  the  task  of  covering  their  long  body  frames 
with  muscle;  girls  grow  less  fast,  usually,  but  must 
meet  demands  for  more  blood,  and  take  on  the  supply 
of  muscle  and  fat  which  gives  them  the  contours  of 
womanhood.  Inadequate  and  unsuitable  food  at  this 
time  hinders  normal  development  just  as  truly  as  in 
infancy,  and  many  a  healthy  child  fails  to  make  the 
strong  man  or  women  of  which  he  gave  promise  because 
of  malnutrition  in  these  critical  times.  Careful  training 
from  birth  will,  of  course,  help  a  great  deal  in  tiding 
over  the  adolescent  years,  but  in  the  storm  and  stress  of 
the  period  certain  vagaries  of  appetite  may  develop, 

162 


FOOD  IN  ADOLESCENCE  AND  YOUTH         163 

such  as  the  desire  on  the  part  of  girls  to  avoid  all  plain 
food  and  live  on  sweets  or  other  highly  flavored  food; 
the  insistent  craving  for  food  on  the  part  of  boys,  that 
leads  to  the  consumption  of  unduly  large  quantities  at 
one  time, — so  that  wise  guidance  in  feeding  is  still  essen- 
tial. In  addition  to  keeping  out  of  the  menu  dishes 
which  are  decidedly  difficult  of  digestion,  or  limiting 
them  to  occasional  use  under  the  most  favorable  cir- 
cumstances for  taking  care  of  them,  there  should  be  such 
supervision  of  the  food  eaten  that  a  very  one-sided  or 
insufficient  diet  is  impossible. 

The  drinking  of  milk  should  be  encouraged,  and  tea 
and  coffee  absolutely  forbidden.  Cocoa  or  cereal  coffee 
in  which  milk  and  not  water  is  the  foundation  fluid 
provide  an  acceptable  warm  drink  for  breakfast  or 
supper.  Cereals  for  breakfast  are  perhaps  accepted 
more  unquestioningly  by  boys  with  their  keener  appe- 
tites than  by  girls,  but  their  use  by  both  should  be  per- 
sistently encouraged.  The  addition  of  dates  or  of 
chopped  nuts  often  increases  their  attractiveness.  For 
girls  of  small  appetite,  toast  made  from  whole  wheat  or 
graham  bread,  served  with  hot  milk  or  cream,  may  take 
the  place  of  the  porridge.  Fruit,  fortunately,  is  usually 
well  Uked,  and  while  this  may  be  an  expensive  item  in  the 
diet,  it  is  too  important  a  source  of  body  building  and 
regulating  material  to  be  neglected.  People  who  will 
buy  porterhouse  steak  and  lamb  chops  for  themselves 
should  not  begrudge  money  for  fresh  fruit  in  the  diet  of 
their  children.  Those  who  must  economize  closely  will 
have  to  depend  more  upon  dried  and  less  upon  fresh 


1 64  FEEDING  THE  FAMILY 

fruit,  except  as  the  latter  can  be  obtained  cheaply  in 
the  height  of  the  season.  In  the  country,  of  course, 
fruit  may  be  canned  and  so  saved  for  use  when  out  of 
season.  The  vegetables  which  serve  the  same  purpose 
as  fruit  should  be  used  as  freely  as  possible,  especially 
in  the  dietary  of  growing  girls  who  need  a  rich  supply 
of  iron.  Salads  are  usually  popular  if  daintily  prepared, 
and  become  a  very  useful  part  of  the  high  school  girFs 
menu.  They  should  consist  of  crisp  fresh  or  cooked 
vegetables,  fresh  fruit,  or  eggs,  served  with  a  simple 
cream  or  oil  dressing  without  high  seasoning.  Strong 
condiments  have  no  place  in  the  dietary  of  youth,  and 
rich  salads  of  meat  or  fish  with  a  heavy  load  of  mayon- 
naise dressing  are  a  severe  tax  even  on  the  sturdy  adult 
stomach. 

Meat  should  be  provided  in  moderate  amounts,  two 
to  four  ounces  a  day.  This  is  a  part  of  good  education 
for  adult  life  as  well  as  a  wise  provision  for  this  particu- 
lar period.  As  an  addition  to  the  protein  content  of  the 
diet,  cheese  may  now  be  used  in  such  dishes  as  cheese 
fondue,  macaroni  or  hominy  baked  with  cheese,  com- 
binations of  rice,  cheese,  and  tomatoes,  or  as  a  filling 
for  sandwiches.  These  are  good  meat  substitutes,  and 
much  less  expensive  than  meat. 

A  variety  of  breadstuffs  will  increase  the  attractive- 
ness of  the  menu  and  help  to  keep  up  the  fuel  value  of 
the  diet  without  great  expense.  The  use  of  different 
kinds  of  flour ;  the  incorporation  into  the  loaf  not  only 
of  the  raisins  and  dates  already  mentioned,  but  now  of 
nuts,  especially  walnuts  or  filberts;    the  sprinkling  of 


FOOD  IN  ADOLESCENCE  AND  YOUTH         165 

cinnamon  and  sugar  over  the  top  of  the  loaf, — are  some 
of  the  ways  of  varying  this  staple  food.  Warm  breads 
of  all  kinds  should  be  used  sparingly,  if  at  all.  When 
provided,  they  should  be  so  baked  as  to  have  plenty  of 
crust  and  little  soft  center,  and  served  for  breakfast  or 
luncheon  rather  than  the  evening  meal.  Rolls  made 
from  raised  dough  should  be  baked  with  a  crisp  crust 
and  served  cold  or  reheated  on  the  second  day.  Small 
graham  or  cornmeal  mufhns,  or  cornbread  or  muffin 
batter  baked  in  a  thin  sheet,  are  permissible  occasionally, 
and  so  is  Boston  brown  bread  if  served  cold.  Griddle- 
cakes,  waffles,  and  baking  powder  biscuit  should  not 
appear  in  the  dietary  of  the  child  under  fourteen  and 
very  seldom  after  that.  The  habit  of  eating  syrups  on 
hot  breads  should  not  be  fostered.  The  temptation  to 
use  them  to  excess  is  difficult  to  control,  and  the  appetite 
for  more  wholesome  food  is  vitiated.  In  no  case  should 
a  hot  bread  constitute  the  main  dish  at  a  meal.  On 
those  rare  occasions  when  waffles  or  griddlecakes  are 
provided,  they  should  follow  a  cereal  or  some  other  plain 
substantial  dish.  This  insures  a  smaller  consumption 
of  the  indigestible  food  and  protects  the  body  by  that 
much. 

Bread  and  cereal  puddings,  custards,  and  blancmanges 
are  still  the  most  desirable  forms  of  dessert,  since  they 
combine  high  food  value  with  ease  of  digestion.  They 
are  particularly  useful  in  the  dietary  of  boys  whose 
demand  for  food  is  so  great  as  to  tax  their  stomach  capac- 
ity severely.  It  is  possible  to  overstrain  the  stomach 
muscles  by  too  great  distention  and  thus  lay  the  foun- 


i66  FEEDING  THE  FAMILY 

dation  for  gastric  trouble  when  the  nervous  strains  oi 
middle  life  begin  to  be  felt.  For  hearty  boys  a  fairly 
concentrated  diet  is  therefore  desirable,  and  large 
volumes  of  fluid  should  not  be  permitted  with  meals. 
Desserts  like  baked  Indian  meal  or  poor  man's  pudding, 
where  milk  is  concentrated  with  the  cereal  in  baking, 
are  ideal  for  growing  boys.  Pastry  should  be  used  very 
sparingly.  Custard  or  prune  pie,  having  but  one  crust 
and  conveying  valuable  milk,  eggs,  and  fruit,  with  the 
minimum  of  pie  crust,  are  examples  of  the  best  kinds 
of  pie.  Cake  should  be  served  as  a  dessert  and  should 
never  be  rich.  Cookies,  sponge  or  plain  cup  cake  are 
the  best  types.  These  can  be  varied  by  chocolate,  nuts, 
or  raisins  very  easily. 

Regularity  of  meals  becomes  increasingly  difiicult  to 
secure,  but  needs  to  be  emphasized  as  much  as  ever. 
Three  regular  meals  a  day  should  be  sufficient,  but  for 
the  rapidly  growing  child  of  keen  appetite  it  is  often 
wise  to  provide  access  to  some  very  plain  food,  such  as 
bread  or  crackers,  between  meals.  Girls,  especially  of 
high  school  age,  frequently  wish  to  omit  breakfast, 
but  they  should  not  be  permitted  to  go  to  school  with- 
out any  food.  "Nerves"  are  often  the  direct  result  of 
undernutrition,  and  in  this  period  the  welfare  of  the 
woman's  nervous  system  is  largely  determined.  Many 
high  school  children  do  not  go  home  for  the  noon  meal. 
In  fact,  the  custom  of  providing  meals  at  school  began 
in  America  with  the  high  school,  and  most  city  schools 
have  lunch  rooms.  Sometimes  these  are  let  by  contract 
and  there  is  no  skilled  supervision  of  the  food  supply. 


FOOD  IN  ADOLESCENCE  AND  YOUTH         167 

But  with  the  spread  of  the  carefully  supervised  elemen- 
tary school  luncheon  attention  has  been  directed  to  the 
real  needs  of  the  high  school  youth  and  the  opportunities 
for  education  in  good  eating  habits.  An  interesting 
attempt  to  help  the  pupil  to  choose  wisely  is  shown  in 
the  Menu  Bulletin  of  the  Julia  Richman  High  School  in 
iSTew  York  City.^ 

Julia  Richman  High  School 

Lunch  service 

Menu  Bulletin  No.  37 

N.B.    You  require  800  balanced  Calories  for  lunch.     Purchase  the  items 
which  give  you  this  quantity. 

Calories  Price 

Soup: 

Split  pea,  bread  and  butter 310  <^o.o5 

Hot  dish : 

Veal  stew  with  vegetables,  bread  and  butter         350  .10 

Vegetables : 

Lima  beans 125  .03 

Sandwiches : 

Date  nut  on  graham  bread 245  .04 

Chopped  egg 200  .04 

Desserts : 

Raisin  layer  cake        2PO  .05 

Horton's  ice  cream           200  .05 

Bread  pudding,  chocolate  sauce    ....  275  .04 

Baked  apple  and  cream        120  .03 

Apple        50  .01 

Crackers : 

Cecilias 100        3  for  .01 

Fireside  peanut  jumbles no        2  for  .01 

^  Op.  cit,  p.  17. 


i68  FEEDING  THE  FAMILY 

Calories  Price 
Candy : 

Sweet  milk  chocolate,  large  bars  ....         5cx)  .05 

Almond  bars 600  .05 

Assorted  penny  candy 100  .01 

Beverages : 

Milk  140  .03 

Cocoa        no  .03 

Breads : 

White  or  graham,  with  butter       ....  185  .02 

"  The  result  of  the  educational  work  done  here  is  clearly  demonstrated 
in  the  change  of  demand  for  food.  The  first  few  days  of  the  service, 
the  candy  and  pastry  tables  were  the  chief  points  of  purchase,  more  than 
half  the  receipts  coming  from  that  source.  About  30  bowls  of  soup 
were  sold  and  15  to  20  other  hot  dishes.  Within  four  weeks  from  the 
commencement  of  the  service  we  were  selling  an  average  of  80  to  90 
bowls  of  soup  and  40  to  60  other  hot  dishes." 

The  high  school  luncheon  will  usually  offer  a  greater 
variety  of  foods  than  the  elementary  school  meal,  but 
these  should  always  be  presented  with  the  fact  in  mind 
that  the  young  people  are  going  back  to  brain  work, 
and  heavy  dishes  are  out  of  place.  The  daily  menu  list 
may  well  include  such  dishes  as  the  following : 

1.  Soup,  as  tomato,  green  pea,  split  pea,  white  and  black  bean. 

2.  Two  or  three  hot  dishes,  as  spaghetti  with  tomato  sauce, 
mashed  potatoes  with  green  peas,  baked  beans,  corn  pudding, 
a  stew  with  vegetables  or  a  hot  roast  beef  sandwich. 

3.  Salads,  as  potato,  egg,  fruit,  or  green  vegetable. 

4.  Sandwiches,  one  or  two  varieties  each  day. 

5.  Fruit,  as  apples,  bananas,  stewed  fruits  of  various  kinds. 

6.  Milk  and  cocoa. 

7.  Plain  cake  or  sweet  wafers  offered  only  in  combination  with 
milk  or  other  plain  food. 

8.  Ice  cream,  charlotte  russe,  simple  baked  pudding,  sweet 
chocolate. 


FOOD  IN  ADOLESCENCE  AND  YOUTH 


169 


The  evening  meal  needs  to  be  more  substantial  than 
for  the  younger  children.  In  the  city  this  will  be  the 
time  for  the  regular  dinner;  in  the  country  it  is  more 
likely  to  be  supper.  Here  we  must  guard  against  ex- 
tremes —  too  heavy  a  meal  on  the  one  hand  and  too 
light  on  the  other.  Supper  should  include  one  substan- 
tial warm  dish  as  a  rule.  This  may  be  a  thick  soup,  as 
suggested  for  the  younger  children,  macaroni  and  cheese, 
a  stew  or  chowder,  or  a  loaf  of  beans  or  lentils  with  a 
cream  or  tomato  sauce.  This  with  plenty  of  bread  and 
butter,  some  stewed  fruit  and  cookies,  or  a  wholesome 
pudding,  and  milk  to  drink,  will  make  a  sufficiently 
nourishing  repast.  Suggestions  for  dinner  are  given  on 
the  food  plan  below. 

The  energy  requirements  of  this  period  are  approxi- 
mately : 


Age  in  Years 

Protein  Calories 
PER  Pound 

Total  Calories 
PER  Pound 

12-13 
14-17 

3 

25-30 
20-25 

This  means  that  the  total  daily  requirement  for  girls 
from  fourteen  to  seventeen  will  be  from  2200  to  2600 
Calories;  for  boys  of  the  same  age  from  2500  to  3000 
Calories.  Very  often  by  this  time  the  full  height  will 
have  been  attained  and  the  parents  are  surprised  at 
the  large  consumption  of  food,  thinking  that  growth  has 
ceased.  But  growth  is  not  merely  a  question  of  height. 
As  already  said,  it  involves  laying  on  of  muscle  and  fat, 


lyo  FEEDING  THE  FAMILY 

development  of  internal  organs  and  a  vigorous  nervous 
system,  and  these  demand  food.  Furthermore,  muscular 
activity,  especially  out  of  doors,  is  a  great  aid  in  muscle 
and  nerve  development,  and  the  extra  fuel  required  to 
support  this  activity  should  never  be  begrudged  young 
people.  For  five  or  ten  years  after  full  height  is  reached 
their  food  consumption  will  be  considerably  higher 
than  that  of  adults  of  the  same  size.  As  long  as  they 
confine  themselves  to  simple,  nourishing  foods  they  are 
not  likely  to  overeat.  Sometimes  their  expenditures  in 
growth  and  activity  exceed  their  assimilative  powers. 
Especially  is  this  true  of  those  who  grow  very  tall 
with  great  rapidity  and  indulge  freely  in  active  sports 
and  dancing.  To  leave  a  balance  in  favor  of  the  body 
it  may  be  for  a  time  necessary  to  curtail  the  activity 
somewhat — to  insist  on  longer  hours  for  rest  and  less 
violent  exercise  until  substantial  gains  in  weight  and 
other  signs  of  physical  welfare  show  that  the  energy 
demands  are  not  greater  than  the  energy  supply. 

A  Day's  Food  Plan  —  Age  Fourteen  to  Sixteen  Years 

Fuel  Requirement:  1800-3200  Calories     Cost:  i-i|jif  per  100  Calories 

Breakfast  : 

Fruit       50-100  Calories 

Cereal 100-150  Calories 

Milk 100-200  Calories 

Bread 100-200  Calories 

Butter 50-100  Calories 

500-800  Calories 


FOOD  IN  ADOLESCENCE  AND  YOUTH 


171 


Luncheon  : 


Macaroni  and  cheese 

or 
Hot  roast  beef  sandwich 

or 
Bean  soup  and  crackers 
Cocoa  or  milk       .     .     . 

Bread 

Butter 

Baked  custard 

or 
Rice  pudding 

or 
Baked  apple 


200-300  Calories 


100-150  Calories 
100-300  Calories 
100-200  Calories 


150-200  Calories 


600-1200  Calories 


Dinner: 


Meat 

or 
Bean  or  lentil  loaf  and  potatoes 

or 
Scalloped  eggs 
Potatoes 

or 
Macaroni 

or 
Rice 

or 
Baked  banana , 
Green  vegetable,  cooked     .     . 
Fresh  fruit  or  vegetable  salad 

Bread 

Butter 

Ice  cream 

or 
Tapioca  cream 

or 
Charlotte  russe 
Milk  or  cereal  cafe  au  lait 


200-300  Calories 


50-100  Calories 


25-100  Calories 
100-150  Calories 
100-300  Calories 
100-300  Calories 


150-200  Calories 


100-200  Calories 
800-1400  Calories 


173  FEEDING  THE  FAMILY 

A  Day's  Dietary  for  a  Boy  aged  Sixteen  Years 
Fuel  Value :  3000  Calories  Cost :  i  -li  ji  per  100  Calories 


Measure 

Weight 
Oz. 

Protein 
Calories 

Total 
Calories 

Breakfast  : 

Banana        .... 

Oatmeal       

Milk        

1  large 

2  cups 
i^  cups 
2  small 

muffins 

2  tsp. 

I  tbsp. 
(scant) 

I  cup 

3  shces 
f  tbsp. 
1  cup 

1  cup 

2  small 

pieces 

2  sHces 
|cup 
f  cup 

4  sUces 

1  tbsp. 
f  cup 
icup 

2  tsp. 

5.5 
15.8 
12.7 

3-2 

0.3 
0.5 

4.2 
1.4 
0.3 
7.6 

2.5 
2.2 

2.2 
6.2 

6.7 
2.7 

0.5 
4.2 
4.2 
0.3 

5 
34 
48 

36 

34 
14 

32 

I 

14 

70 

14 

9 

28 

8 

2! 

100 
200 
250 

275 
70 

Commeal  muffins 
Butter 

Sugar           .     .    . 

SO 

Luncheon : 

Macaroni  and  che 
Graham  bread 
Butter     ,     .     . 
Cocoa  III    .     , 
Stewed  rhubarb 
Gingerbread  I  ^ 

ese 

945 

200 
100 
66 
200 
150 

200 

Dinner: 

Swiss  steak      .     .     . 
Mashed  potatoes 
Stewed  tomatoes 
Bread      ...... 

916 

200 
200 
120 
200 

Butter 

Brown  Betty    .     .     . 
Milk       

100 

200 

85 

Sugar      

"^4 

1139 

Total  for  day    .     . 

364 

3000 

See  Table  III,  Appendix,  pp.  358  and  370. 


FOOD  IN  ADOLESCENCE  AND  YOUTH 


173 


A  Day's  Dietary  for  a  Girl  aged  Sixteen  Years 
Fuel  Value:  2350  Calories  Cost:  ii-i|  ji  per  100  Calories 


Breakfast  : 

Orange 

Oatmeal 

Top  milk  (12  oz.).  .     . 
Whole  milk   .     .     .     . 

Toast 

Butter 

Sugar   

Cereal  coffee .    .     .     , 

Luncheon : 

Corn  chowder    .     .     . 

Date  and  cheese  sahd- 

wich 


Cocoa  I  ^  with  whipped 

cream 

Baked  apple .... 


Dinner: 

Broiled  Hamburg 

steak  .  .  . 
Brown  sauce .  . 
Baked  potatoes  . 
Stuffed  peppers  ^ 
Banana  salad  . 
French  rolls  .  . 
Butter.  .  ,  . 
Washington  pie 


Cereal  coffee  (^  mi 
Sugar   .    .     . 


Uk) 


Measure 


large 

cup 

cup 

cup 

slices 

tbsp. 

tbsp.  (scant) 

cup 


3  triangles 
3  in.  X  3^  in. 
X4  in. 


icup 
I  small 


I  large  cake 
3  tbsp. 
I  medium 
I  small 

1  serving 

2  small 
I  tbsp. 
piece  3  in. 

X3in.  X  I  in. 

1  cup 

2  tsp. 


Weight 
Oz. 


4-7 
7.9 
3.0 
5.1 
i.o 

0.5 
o.S 


6.6 


3-0 

7.0 
3.2 


2.6 
1.7 
3-0 
2.6 

3-0 
1.9 
0.5 

2.1 
8.0 
0.3 


Protein 
Calories 


3 
17 
10 

19 

14 

I 


24 


27 


82 

7 
II 

9 
13 
18 


21 
5 


Total  for  day 


298 


^  See  Table  HI,  Appendix,  pp.  358  and  424. 


174  FEEDING  THE  FAMILY 

Food  for  Boys  and  Girls  from  the  Seventeenth  to  the 
Twenty-fifth  Year 

"A  little  thought,  a  little  self-control,  and  then  forget 
that  there  is  such  a  thing  as  digestion." 

By  the  end  of  the  sixteenth  year  good  habits  in  eating 
ought  to  be  well  established  and  the  digestive  system 
should  be  strong  enough  to  care  for  all  reasonably  whole- 
some food,  if  ofifered  at  suitable  times.  The  food  require- 
ments of  the  next  few  years  depend  very  largely  upon 
the  nature  of  the  youth's  occupation.  Up  to  this  time 
the  majority  have  been  held  in  school  by  choice  or  law, 
but  now  some  engage  in  vigorous  muscular  labor,  some  go 
into  sedentary  trades,  and  some  continue  to  go  to  school. 
Nearly  all  continue  to  increase  in  body  weight,  and  many 
in  height,  for  four  or  five  years,  if  not  longer.  The  pro- 
cesses initiated,  sometimes  with  such  vigor,  in  the  period  of 
adolescence  are  now  more  slowly  completed.  Muscle  is 
added,  internal  organs  perfect  their  structure,  the  nervous 
system  grows  stronger,  and  that  fine  working  machine  — 
the  adult  man  or  woman  —  comes  upon  the  scene. 

The  influence  of  active  and  sedentary  Ufe  upon  the 
choice  of  food  has  already  been  discussed  in  the  chap- 
ters dealing  with  the  adult  man  and  woman.  The 
active  youth  engaged  in  outdoor  labor  can  thrive  on  the 
simple  rations  of  pork  and  beans,  cabbage  and  potatoes, 
corn  bread  and  apple  pie,  provided  they  are  sufficient 
in  amounts  to  cover  his  fuel  needs.  Outdoor  life  and 
fresh  air  are  sauce  to  his  appetite  and  tonic  to  his  diges- 
tion.    On  the  other  hand,  the  young  bank  clerk,  sitting 


FOOD  IN  ADOLESCENCE  AND  YOUTH         175 

in  a  hot,  close  room,  with  no  more  exercise  than  a  short 
walk  or  two,  would  find  his  brain  utterly  befogged  by- 
such  a  diet  because  conditions  are  not  favorable  for 
digesting  it.  He  must  have  the  simple  fare  of  the 
sedentary  man,  in  quantities  not  exceeding  his  daily 
needs,  and  daintily  prepared,  since  his  living  conditions 
do  not  foster  keen  appetite.  Girls  at  sedentary  occu- 
pations are  more  liable  to  suffer  from  the  blunting  effect  on 
appetite  than  boys,  and  are  tempted  to  eat  foods  of  high 
flavor,  like  pickles  and  candy,  with  little  regard  to  their 
after-effects.  But  the  simple,  nourishing  food  already 
suggested  for  sixteen-year-old  girls  and  sedentary  women 
indicates  the  type  of  diet  which  they  should  have. 

Young  people  entering  the  commercial  world  are  fre- 
quently confronted  with  the  luncheon  problem.  If  they 
take  food  from  home,  there  must  be  careful  selection, 
just  as  in  the  case  of  the  school  child,  and  a  warm  bever- 
age should  be  added  if  possible.  More  and  more  are 
factories  and  other  commerical  concerns  realizing  the 
relationship  between  good  feeding  and  efficiency  in  their 
employees,  and  estabUshing  their  own  lunch  rooms,  with 
experts  in  charge  to  provide  good  food  at  a  moderate 
price.  Very  often,  however,  the  boy  or  girl  must 
patronize  some  public  restaurant,  and  here  we  have  as 
yet  little  guarantee  as  to  quality  of  food  and  no  guid- 
ance as  to  what  to  choose.  Those  lunch  rooms  which 
provide  plain,  clean  food  under  sanitary  conditions,  but 
without  expensive  frills  in  the  way  of  table  decoration 
and  service,  are  doing  a  real  service  to  the  young  man 
and  woman  of  small  means  forced  to  lunch  away  from 


176  FEEDING  THE  FAMILY 

home.^  But  the  individual  must  still  decide  for  himself 
what  shall  constitute  his  meal.  A  serving  of  wheat 
cakes  and  maple  syrup  will  give  approximately  the  same 
fuel  value  as  one  of  milk  crackers  and  milk,  but  the  latter 
is  much  less  liable  to  cause  digestive  disturbances  and 
is  richer  in  building  material  for  the  still  growing  organ- 
ism. Similarly,  a  serving  of  baked  macaroni  and  cheese, 
with  its  accompan3dng  bread  and  butter,  as  the  main 
part  of  the  luncheon  would  be  preferable  to  one  of  mince 
pie,  though  the  cost  of  fuel  value  may  be  the  same.^ 

Most  young  people  need  from  750  to  1000  Calories 
for  luncheon,  the  exact  amount  depending,  of  course, 
upon  many  factors  —  the  kind  of  breakfast,  the  size  and 
activity  of  the  individual,  and  so  forth.  But  even  when 
growth  has  slowed  down  to  these  last  stages,  the  welfare, 
of  the  young  person  is  usually  promoted  by  three  regu- 
lar meals,  each  fairly  substantial.  Some  examples  of 
simple  luncheons  in  which  the  cost  of  the  food  materials 
at  retail  is  about  one  cent  per  100  Calories  are  given  below. 

Inexpensive  Luncheons 


I.   Cream  of  tomato  soup     i  cup 

225  Calories 

Toast                               2  slices 

100  Calories 

Butter                               I  tbsp. 

100  Calories 

Rice  pudding                   f  cup 

325  Calories 

7  50  Calories 

^Attention  has  already  been  called  to  the  valuable  publication  by 
Gephart  and  Lusk  on  the  Food  Value  and  Cost  of  the  portions  of  food 
served  in  Childs'  Restaurants  in  New  York  City.  This  is  worthy  of 
study  by  all  patronizing  these  restaurants.  (Analysis  and  Cost  of  Ready 
to  Serve  Foods;  Gephart  and  Lusk.  American  Medical  Association, 
Chicago,  10  cts.)  ^  Gephart  and  Lusk,  op.  cU. 


FOOD  IN  ADOLESCENCE  AND  YOUTH 


177 


II. 


Potato  soup 
Croutons 
Cornmeal    and 

pudding 
Sugar  cookies 


raism 


f  cup 
15  cubes 


f  cup 
2  large 


200  Calories 
50  Calories 

300  Calories 
200  Calories 


750  Calories 

II.   Bean  soup 

i^  cups 

150  Calories 

Corn  bread 

2  in.  X  4  in.  X  4  in. 

200  Calories 

Butter 

I  tbsp. 

100  Calories 

Chocolate  blancmange 

^cup 

200  Calories 

with  cream  (thin) 

icup 

100  Calories 
750  Calories 

^V.   Cheese  and  nut  sand- 

wiches 

2  large 

415  Calories 

Dates 

10 

200  Calories 

Buttermilk 

i|  cups 

135  Calories 
750  Calories 

V.  Milk 

I  cup 

175  Calories 

Date  sandwiches 

2  large 

375  Calories 

Sliced  orange  (i)  and 

banana  (i)  with 

175  Calories 

Sugar 

J  tbsp. 

25  Calories 
750  Calories 

VI.  Grape  nuts 

7i  tbsp. 

250  Calories 

Sugar 

2  tbsp. 

100  Calories 

Milk 

if  cups 

300  Calories 

Banana 

I  large 

100  Calories 

Salted  peanuts 

12  nuts 

50  Calories 

VII.   Macaroni  and  cheese  i  cup 
Lettuce  salad,  French 

dressing  small  serving 

Graham  bread  2  sHces 


800  Calories 
200  Calories 

100  Calories 
100  Calories 


178 


FEEDING  THE  FAMILY 


Butter 

I  tbsp. 

Gingerbread 

2  in.  X  2  in. 

Whipped  cream 

2  tbsp. 

X2m. 


VIII. 


IX. 


X. 


loo  Calories 
200  Calories 
loo  Calories 


800  Calories 

Nut  loaf,  tomato  sauce 

^cup 

200  Calories 

Graham  mufl&ns 

2  small 

200  Calories 

Butter 

I  tbsp. 

100  Calories 

Lemon  milk  sherbet 

f  cup 

300  Calories 
800  Calories 

Creamed  dried  beef 

^cup 

175  Calories 

Baked  potato 

I  large 

150  Calories 

Baking  powder  biscuit 

3  small 

125  Calories 

Butter 

2  tbsp. 

200  Calories 

Sliced  banana  (i)  with 

sugar  (i  tsp.)  and 

thin  cream  (3  tbsp.) 

175  Calories 
825  Calories 

Cheese  fondue 

f  cup 

200  Calories 

Brown  bread 

3  slices 

150  Calories 

Butter 

I  tbsp. 

100  Calories 

Cocoa 

f  cup 

200  Calories 

Rice  pudding  (creamy) 

^cup 

200  Calories 

Whipped  cream 

I  tbsp. 

50  Calories 

900  Calories 

For  the  college  youth  the  feeding  problem  is  one  of 
adaptation  to  a  life  partly  active  and  partly  sedentary, 
with  some  allowance  of  surplus  for  growth  throughout 
most  if  not  all  of  the  four  years.  Within  the  period 
from  the  eighteenth  to  the  twenty-third  year  most 
young  people  complete  their  college  education,  and  this 
is  the  time  when  they  should  be  la3dng  the  final  stones 
in  that  foundation  of  physical  health  and  strength  which 


FOOD  IN  ADOLESCENCE  AND  YOUTH         179 

is  to  make  their  active  working  years  most  effective. 
It  is  not  always  realized  that  these  are  years  for  storing 
capital  physically  as  well  as  mentally.  Too  often  young 
people  are  released  from  the  safe-guarding  routine  of 
home  life  and  left  to  their  own  devices  as  regards  food 
in  the  college  community,  when  their  eating  ought  to 
be  carefully  supervised.  The  existence  of  the  train- 
ing table  shows  some  recognition  of  the  fact  that  un- 
wholesome living  and  physical  fitness  are  incompatible, 
and  what  we  need  is  to  extend  this  idea  in  a  modi- 
fied form  to  every  student  in  college  —  to  make  every 
college  table  a  training  table  for  high  physical  resistance 
in  future  years.  Many  institutions  have  their  own 
dining  halls,  where  the  food  can  be  properly  prepared 
and  served ;  small  excuse  for  these  if  it  is  not  adequate 
for  the  students'  needs!  And  yet,  all  too  often, 
the  selection  is  left  to  some  one  with  no  real  knowl- 
edge of  the  principles  of  good  feeding,  whose  work 
is  judged  by  the  size  of  the  bills  and  not  at  all  by  the 
well-being  of  the  young  people.  With  trained  dietitians 
available,  this  is  no  longer  excusable.  On  the  other 
hand,  college  students  do  not  need  expensive  and 
elaborate  fare ;  and  even  the  expert  college  dietitian  is 
likely  to  suffer  many  and  severe  criticisms  from  the 
members  of  her  group,  because  of  the  different  standards 
of  living  which  they  bring  with  them,  the  bad  eating 
habits  which  they  may  have  acquired  in  their  own 
homes,  and  the  utter  separation  in  their  minds  of  the 
price  which  they  pay  for  board  from  the  kind  of  fare 
that   a  given  sum  of  money  will   buy.     At   one  time 


i8o  FEEDING  THE  FAMILY 

Mrs.  Richards  made  an  investigation  of  a  college  dining 
hall  in  the  University  of  Chicago  where  there  were  com- 
plaints of  the  food.  The  students  were  asked  to  make 
out  some  bills  of  fare  which  would  please  them,  and  it 
was  found  that  to  give  them  what  they  wished  would 
cost  about  $io  per  week,  whereas  they  were  paying  $3.50! 
It  is  only  by  education  and  estabhshing  confidence  in 
the  dietitian  that  such  problems  can  be  satisfactorily 
met. 

Schools  which  do  not  provide  dining  halls  of  their 
own  have  a  responsibility  for  the  kind  of  eating  houses 
patronized  by  their  students,  and  should  at  least  be 
able  to  warn  against  those  which  are  unsanitary.  Young 
people  of  limited  means  are  in  danger,  if  left  to  them- 
selves, of  economizing  on  food  to  the  detriment  of  their 
health,  and  will  naturally  pick  out  those  restaurants 
where  they  can  seemingly  get  the  most  food  for  the  least 
money.  This  is  perfectly  legitimate  till  we  come  to  the 
type  of  eating  house  which  buys  adulterated,  spoiled, 
or  otherwise  inferior  food  and  skimps  on  dishwashing, 
refrigerator  cleaning,  and  other  necessary  sanitary  pre- 
cautions, in  order  to  sell  at  a  low  price.  From  such  the 
college  student  needs  to  be  strictly  guarded.  For- 
tunately the  habit  of  ''boarding  oneself,"  which  was 
fairly  common  half  a  century  ago,  is  not  so  prevalent 
to-day,  and  students  in  general  are  probably  better  fed. 
This  is  as  it  should  be^  for  it  is  a  sad  thing  to  see  a  young 
man  or  woman  of  promise  break  down  at  thirty-five  or 
forty,  unable  to  stand  the  strain  of  existence  because  of 
malnutrition  in  the  critical  years  of  development.     With 


FOOD  IN  ADOLESCENCE  AND  YOUTH         i8i 

proper  nutrition  and  rational  division  of  work,  rest,  and 
play,  the  college  student  should  emerge  from  his  four- 
year  course  stronger  physically  as  well  as  mentally.  To 
achieve  this  is  a  part  of  his  education. 

Specifically,  the  college  youth  needs  an  ample  diet  of 
plain  food,  fairly  rich  in  building  materials  and  '^  ballast." 
During  periods  of  more  intense  study  the  food  should 
be  specially  easy  of  digestion,  without  being  too  concen- 
trated. Such  fare  as  already  outlined  for  the  boy  and 
girl  of  sixteen  should  in  the  main  be  provided.  In  the 
institution,  one  of  the  great  dangers  is  monotonous 
routine.  A  weekly  program  is  made  out  and  followed 
month  after  month.  This  is  never  advisable,  as  variety 
seems  to  be  essential  to  the  appetite  of  the  human  being, 
and  the  custom  is  most  disastrous  for  the  brain  worker, 
whose  less  keen  appetite  makes  him  more  sensitive  to 
monotony.  There  should  be  variation  from  week  to 
week,  as  well  as  from  day  to  day,  and  still  more  marked 
variation  with  the  seasons.  Milk  should  be  served 
freely  as  a  beverage,  and  will  often  be  found  to  cut 
down  the  amount  of  more  expensive  food.  At  any  rate, 
it  is  food  which  the  young  people  should  be  encouraged 
to  take,  and  may  be  the  means  of  providing  individuals 
with  high  food  requirements  with  a  full  quota  of  nourish- 
ment when  the  following  of  the  conventional  menu 
would  scarcely  satisfy  them. 

Fruits  and  vegetables  are  sometimes  conspicuously 
lacking  in  the  dietaries  for  students,  partly  on  account 
of  expense  and  partly  on  account  of  a  failure  to  appre- 
ciate their  value,  both  on  the  part  of  the  students  and 


l82  FEEDING  THE  FAMILY 

the  dining-room  managers.  Nothing  interferes  with 
clear  thinking  more  than  constipation,  and  the  seden- 
tary student  on  a  diet  chiefly  composed  of  meat  and 
potatoes,  eggs,  milk,  and  white  bread,  is  particularly 
liable  to  this  malady.  Those  who  have  young  people 
to  care  for  should  insist  on  a  food  allowance  liberal 
enough  to  include  plenty  of  fruit  and  vegetables,  and  as 
a  part  of  their  education  the  young  people  should  be  en- 
couraged to  eat  them.  If  they  have  been  carefully 
trained  in  eating  from  their  early  years,  this  will  be  com- 
paratively easy,  but  there  will  be  some  who  need  con- 
stant encouragement  to  teach  them  rational  eating 
habits. 

Advantage  may  be  taken  of  holidays  and  other  times 
when  physical  and  outdoor  activity  is  increased  to  vary 
the  menu  by  the  introduction  of  some  foods  which  are 
too  slow  of  digestion  for  the  person  at  brain  work.  If 
afternoons  are  given  over  to  athletics  and  little  study  is 
done  early  in  the  evening,  baked  beans  and  brown  bread 
will  make  an  acceptable  supper.  On  a  cold  Saturday, 
after  hours  out  of  doors,  mince  pie  or  suet  pudding  will 
be  a  satisfying  dessert.  But  no  student  should  be  set 
to  his  evening  task  on  a  meal  of  hot  biscuits  and  honey 
or  molasses.  To  satisfy  his  youthful  needs  for  energy 
he  will  have  to  eat  more  of  them  than  will  be  good  for 
his  digestion.  A  thick  soup,  and  a  cereal  pudding  with 
fruit,  along  with  plenty  of  bread  and  butter,  will  fulfill 
his  requirements  much  better. 

The  food  of  growing  children  and  youth  is  relatively 
more  expensive  than  that  for  adults,  because  of  their 


FOOD  IN  adolp:scence  and  youth       183 

higher  expenditure  of  energy  in  proportion  to  size  and 
the  greater  need  for  building  materials,  which  are  more 
costly  than  simple  fuel.  While  we  insist  on  economy  in 
the  use  of  food  materials,  it  must  be  a  wise  economy 
which  avoids  waste,  but  recognizes  the  necessity  of  an 
adequate  food  supply,  even  through  the  college  years. 
If  rigid  economy  must  be  practiced,  let  it  be  as  far  as 
possible  on  the  seasoned  adult  who  can  best  bear  it, 
and  not  upon  developing  young  people  whose  right  it  is 
not  only  to  be  well  born,  but  also  well  reared. 

Twenty-five  years  serve  to  round  out  the  period  of 
growth.  Then  follows  a  span  of  a  quarter  of  a  century 
or  more  which  constitutes  the  period  of  adult  life,  whose 
food  needs  have  been  discussed  in  chapters  III  and  IV. 
After  fifty  one  must  consider  the  modifications  for  old 
age,  which  are  treated  in  the  next  chapter. 


CHAPTER  XI 
FOOD  AFTER  FIFTY 

Old  age  is  a  physiological  condition  rather  than  an 
accumulation  of  years.  Some  men  are  older  at  fifty 
than  others  at  eighty.  After  the  first  quarter  of  a  cen- 
tury, roughly  the  period  of  growth,  there  follows  a  second 
quarter  of  a  century,  possibly  a  third,  in  which  the  body 
tends  to  maintain  a  fairly  constant  weight,  sometimes 
not  varying  more  than  a  few  pounds  in  twenty-five  or 
thirty  years.  With  the  fuel  intake  regulated  to  the 
muscular  activities  of  the  individual,  and  the  load  of 
work  adapted  to  the  capacity  of  the  human  machine,  we 
have  ideal  conditions  for  constant  productivity  for  years, 
provided  the  stoking  of  the  furnace  is  sensibly  attended 
to.  *' Overwork"  in  the  active  adult  period  is  in  most 
cases  the  mask  behind  which  dwell  sins  against  nutrition 
and  other  simple  laws  of  hygiene.  Poisons  due  to  con- 
stipation and  intestinal  putrefaction  insidiously  under- 
mine the  body  resistance  and  may  be  the  real  cause  of 
the  wreck  which  follows  a  severe  strain.  The  normal 
healthy  body  is  wonderfully  elastic,  and  admirably  re- 
pays reasonable  care. 

Though  a  man  may  not  be  ''old"  at  fifty  —  may  still 
be  vigorous  in  mind  and  body  —  it  is  likely  that  his 

184 


FOOD  AFTER  FIFTY  185 

muscular  activity  has  decreased  from  what  it  was  at 
thirty.  He  is  more  content  to  watch  a  ball  game  than 
to  participate  in  it ;  he  takes  his  game  of  tennis  more  as 
a  duty  than  as  a  means  of  working  off  surplus  animal 
spirits;  he  walks  where  formerly  he  might  have  run 
and  too  often  rides  when  he  might  walk.  This  tendency 
to  lessened  muscular  activity  is  accompanied  by  a  gradual 
slowing  up  of  the  internal  processes  demanding  fuel  for 
their  maintenance  and,  so,  with  advancing  years  the 
need  for  food  diminishes.  Appetite,  however,  may  be 
as  keen  as  ever;  the  eating  habits  acquired  in  more 
active  years  are  unconsciously  followed ;  or  the  increase 
of  wealth  results  in  the  setting  of  a  more  luxurious  table, 
and  the  palate  leads  far  from  the  path  of  necessity  — 
often  into  danger.  The  tendency  to  increase  in  weight 
is  a  sure  indication  that  the  fuel  intake  is  greater  than 
the  energy  expenditure.  Watching  the  scales  and  observ- 
ing whether  one  is  growing  more  than  10  to  15  per  cent 
heavier  than  the  normal  weight  for  his  height  (see  Tables 
V  and  VI,  Appendix,  pp.  429  and  430)  is  the  best  way  for 
one  to  discover  whether  or  not  his  food  intake  should  be 
cut  down.  If  the  diet  has  been  up  to  this  time  a  well- 
balanced  one,  with  meat  in  moderation,  fruit  and  vege- 
tables freely  used,  and  few  rich  foods,  condiments,  or 
stimulants,  reduction  is  a  matter  of  quantity  chiefly. 
Eating  smaller  portions  of  the  foods  served  and  chewing 
them  thoroughly  so  as  to  appease  the  appetite  without 
excess,  at  the  same  time  drinking  water  freely  so  as  to 
facilitate  the  elimination  of  waste,  should  keep  the  body 
in  good  condition.    It  must  be  remembered,  too,  that 


i86 


FEEDING  THE  FAMILY 


if  alcoholic  beverages  are  drunk,  the  alcohol,  besides 
its  stimulating  and  other  pecuHar  effects,  has  a  high  fuel 
value  ^  and  must  be  counted  in  the  day's  food  supply. 

Up  to  the  age  of  sixty  reductions  in  food  are  necessitated 
chiefly  by  lessened  external  muscular  activity,  and 
excess  of  food  is  stored  as  body  fat.  These  phenomena 
cannot  be  considered  as  particularly  characteristic  of 
''old  age"  as  a  physiological  condition.  In  the  truly 
aged,  there  is  a  decided  retardation  of  the  internal  proc- 
esses, and  caring  for  excess  food  becomes  more  difficult. 
There  is  a  tendency  to  lose  rather  than  to  gain  body 
weight,  as  the  following  figures  show : 

Average  Weight  of  Old  Men  and  Women  ^ 


Age  in  Years 

Men 
Pounds 

Women 
Pounds 

60 
70 
80 
90 

144 
139 
135 
127 

125  ' 
125 
113 
109 

It  is  roughly  estimated  that  the  decrease  in  food  re- 
quirement due  to  old  age,  from  the  total  fuel  which  would 
be  required  by  an  adult  of  the  same  degree  of  activity,  is 
about  10  per  cent  between  the  ages  of  sixty  and  seventy ; 
about  20  per  cent  between  seventy  and  eighty ;  and  about 
30  per  cent  after  that.     In  other  words   a  man  who  at 

^. Seven  Calories  per  gram. 

2  From  Bulletin  No.  223,  Office  of  Experiment  Stations,  U.  S.  Depart- 
ment of  Agriculture  (calculated  to  pounds). 


FOOD  AFTER  FIFTY  187 

thirty  requires  p.er  day  2000  Calories  simply  sitting  at 
rest,  will  require  under  the  same  circumstances  only 
about  1800  at  seventy  and  only  1600  at  eighty.  The 
ordinary  activities  of  a  man  of  thirty  may  raise  his  energy 
output  to  3500  Calories  per  day,  but  few  men  of  eighty 
could  do  sufficient  muscular  work  to  transform  so  much 
additional  fuel.  Their  Hves  are  likely  to  be  decidedly 
sedentary;  hence  1600  to  1800  Calories  will  probably 
closely  approximate  their  total  daily  expenditure,  though 
no  absolute  rule  can  be  laid  down.  In  general,  there 
is  safety  in  abstemiousness ;  dangers  of  excess  are  greater 
than  dangers  of  undernutrition. 

One  of  the  difficulties  in  true  old  age  is  loss  of  the 
power  of  mastication.  When  the  teeth  become  useless, 
it  is  necessary  to  provide  food  which  does  not  require 
chewing,  or  digestion  will  be  interfered  with.  Instead 
of  the  steaks  and  roasts  which  furnish  much  protein  in 
middle  life,  we  must  substitute  milk  and  soft-cooked 
eggs;  finely  scraped  or  minced  meats,  or  easily  flaked 
fish.  If  the  gums  cannot  effect  the  mastication  of 
breads  tuffs,  fermentation  is  likely  to  result.  The  sub- 
stitution of  thoroughly  crisp  toast  or  zwiebach,  softened 
in  milk,  tea,  coffee,  soup,  and  the  like,  usually  gives 
good  results,  the  change  in  texture  making  the  food  break 
up  readily  into  small  pieces  and  the  slight  chemical 
change  (principally  conversion  of  starch  to  the  more 
readily  digested  dextrin)  being  also  advantageous.  Very 
thoroughly  cooked  cereals  and  baked  potatoes  are  other 
useful  sources  of  carbohydrate  food.  If  sugars  can  be 
taken  without  fermentation,  they  are  valuable.    Many 


i88  FEEDING  THE  FAMILY 

old  people  are  fond  of  sweets  and  can  eat  considerable 
amounts  to  advantage. 

.  On  account  of  the  slowing  of  digestive  processes,  and 
the  tendency  for  the  digestive  juices  to  flow  less  readily, 
fats  should  be  used  rather  sparingly.  Rich  sauces, 
cakes  and  puddings,  pastries,  and  fried  foods  should  be 
discarded.  Cream,  bacon,  butter,  and  olive  oil,  all 
forms  which  can  be  very  simply  used,  with  bread,  cereals, 
and  the  Uke,  are  much  to  be  preferred,  and  then  in  modera- 
tion. Stimulants  to  gastric  secretion  may  very  properly 
be  used  to  aid  digestion  in  the  aged.  Warm  food  is 
desirable  for  the  same  reason.  Instead,  then,  of  a  glass 
of  cold  water  before  a  meal  to  start  the  gastric  juice,  a 
warm  beverage  such  as  tea  or  coffee  or  a  clear  soup  of 
some  kind  will  be  advisable.  Unless  there  is  difficulty 
in  the  elimination  of  uric  acid,  the  potent  influence  of 
meat  extracts  as  gastric  stimulants  may  be  exerted  in 
the  form  of  beef  and  other  kinds  of  broth. 

With  the  lowering  of  metabolism  characteristic  of  senil- 
ity, coupled  with  sedentary  Hving,  there  is  more  difficulty 
in  keeping  the  body  comfortably  warm,  and  more  care 
must  be  taken  to  conserve  the  heat  naturally  generated. 
This  is  another  reason  for  giving  warm  rather  than  cold 
food.  Even  between  meals  a  hot  drink  of  broth,  tea,  or 
coffee  will  often  prove  most  acceptable  instead  of  plain 
water,  and  will  counteract  the  tendency  to  drink  too  Httle 
which  interferes  with  free  elimination  of  waste  products. 

With  constructive  processes  at  a  standstill,  or  destruc- 
tive actually  in  ascendance,  the  need  for  building  ma- 
terials is  reduced  to  a  minimum.    As  long  as  life  persists 


FOOD  AFTER  FIFTY  28$ 

there  is  necessarily  some  exchange  of  materials  in  the 
processes  of  cell  activity,  and  none  of  the  elements 
already  seen  to  be  essential  to  a  well-balanced  dietary 
can  be  entirely  dispensed  with.  But  the  total  amount 
required  is  less  than  ever  before.  In  the  case  of  pro- 
tein, there  is  usually  more  danger  of  difficulty  in  getting 
rid  of  a  surplus  than  in  the  more  active  years,  so  that  a 
very  moderate  supply  is  best.  An  allowance  in  the  day's 
diet  of  one  and  one-half  protein  Calories  per  pound  should 
fully  protect  the  body  against  nitrogen  deficiency.  Milk, 
gelatin,  and  cereal  proteins  —  forms  which  do  not  readily 
undergo  putrefaction  —  are  more  desirable  than  meat. 

How  freely  fruits  and  green  vegetables  may  be  used 
depends  much  upon  the  individual.  If  mastication  is 
possible  and  fermentation  does  not  develop,  they  may 
make  up  a  considerable  part  of  the  dietary.  But  with 
decreased  powers  of  caring  for  them,  they  must  be  given 
in  such  ways  as  one  would  give  them  to  little  children, 
i,e.,  fruits  as  juice  or  stewed  pulp  of  mild  varieties; 
vegetables  well-cooked  and  mashed  or  put  through  a 
sieve  and  served  as  puree  or  soup. 

Many  old  people  sleep  better  with  some  form  of 
nourishment  late  in  the  evening  or  when  they  waken  in 
the  night.  Hot  milk,  plain  or  modified  with  a  cereal 
gruel  or  warm  water,  hot  malted  milk,  or  hot  bouillon 
with  one  or  two  crackers  may  be  given  at  such  a  time. 
If  the  person  wakes  early  in  the  morning,  food  is  often 
desired  before  the  regular  breakfast.  Sometimes  a  few 
plain  crackers  may  be  left  by  the  bedside,  some  choice 
ripe  fruit,  fruit  juice,  or  a  glass  of  milk. 


I90  FEEDING  THE  FAMILY 

By  such  additions  to  the  menu,  it  is  likely  to  come 
about  that  the  number  of  meals  is  increased  in  extreme 
old  age  to  five  or  six  instead  of  three  a  day.  In  many 
ways  the  diet  gradually  approximates  that  fed  to  chil- 
dren in  the  first  five  or  six  years  —  fruit  juices,  well- 
cooked  cereals,  milk,  eggs,  strained  vegetables,  and 
cereal  puddings  making  a  large  part  of  the  ration,  with 
simple  meals  coming  at  frequent  intervals.  The  em- 
phasis on  building  materials  is  less,  and  hot  and  stimu- 
lating foods  not  permissible  in  early  life  are  usually  a 
part  of  the  aged  person's  menu.  Moderation  and  sim- 
plicity are  the  passwords  to  health. 

A  Day's  Food  Plan  for  an  Elderly  Person 
Age:  70-80  Fuel  Requirement :  1 500-1 800  Calories 

7  :  30  A.M.        Soft,  sweet  fruit  or  mild,  diluted  fruit 

juice  (grape,  pineapple,  or  apple)  .  75-100  Calories 
Well-cooked  cereal  with  thin  cream  and 

a  little  sugar 100-200  Calories 

Toast  or  zwiebach  with  butter    .     .     .  100-200  Calories 

Bacon  or  soft-cooked  eggs       ....  75-150  Calories 

Tea  or  coffee  with  cream  and  sugar  .     .  100-200  Calories 

12:30  P.M.      Cream  soup 100-150  Calories 

Fish  or  oysters,  cheese  souffle  or  fondue  100-200  Calories 

Rice,  or  baked  or  riced  potato     .     .     .  75-100  Calories 

Toast  or  zwiebach  with  butter    .     .     .  100-200  Calories 
Stewed  fruit  or  fruit  jelly  with  gelatin 

or  tapioca 100-200  Calories 

4  P.M.  Tea  or  coffee,  or  bouillon,  or  malted 

milk,  toast  or  crackers 7  5-100  Calories 

5  P.M.  Chicken,  or  lamb  chop,  or  broiled  beef 

balls 100-150  Calories 

Riced,  or  baked,  or  mashed  potato .     .  75-100  Calories 
One    other    cooked    vegetable     (soft 

,  enough  to  mash  with  a  fork)    .     .     .  25-100  Calories 


FOOD  AFTER  FIFTY  191 

Toast  or  zwiebach,   or  Huntley  and 

Palmer  dinner  biscuit 75-100  Calories 

Custard,  or  cereal  pudding,  or  gelatin 

dessert 100-200  Calories 

Tea  or  coffee  with  cream  and  sugar      .     100-200  Calories 

A  Day's  Food  Plan  for  an  Aged  Person 

Age :  80  or  over  Fuel  Requirement :  1 200-1 500  Calories 

6  A.M.  Weak  tea  or  coffee  with  hot  milk  or 

cream  or  hot  milk  or  malted  milk     .       75-100  Calories 

8  A.M.              Soft-cooked    egg   or   omelet    or    well- 
cooked  cereal  with  cream    ....  75-150  Calories 

Zwiebach  or  toast 75-150  Calories 

Weak  tea  or  coffee  with  hot  rtiilk  or  cream  7  5-1 00  Calories 

12:30  P.M.     Cream  soup  or  vegetable  pur6e  with 

croutons 100-200  Calories 

Broiled,   baked  or  boiled  fish,   small 

serving  100-200  Calories 

or 
Cheese  souffle  or  egg  timbale 
Baked,  riced,  or  mashed  potato        .     .       50-100  Calories 

Stewed  or  baked  fruit  1       100-150  Calories 

Weak  tea  or  coffee  with  hot  milk  or  cream    75-100  Calories 

4  P.M.  Tea  or  coffee  with  hot  milk  or  cream   .      75-100  Calories 

6  P.M.  Broth 10-15    Calories 

Minced  chicken,  lamb,  mutton,  or  beef, 

small  serving 100-150  Calories 

Zwiebach  or  toast  lightly  buttered  and 

moistened  with  hot,  salted  water  .  75-150  Calories 
A  cooked  vegetable,  mashed  or  sifted 

(as  peas,  squash,  asparagus  tips)  .  25-100  Calories 
Cereal  pudding  or  custard       ....     100-200  Calories 

10  P.M.  Broth 10-15    Calories 

Toast 25-50   Calories 

^  If  sugar  causes  gastric  disturbance,  saccharine  may  be  used  in  place 
of  part  or  all  of  it.  If  the  fruit  acid  is  irritating,  a  very  little  bicarbonate 
of  soda  may  be  used  to  neutralize  it. 


192 


FEEDING  THE  FAMILY 


A  Day's  Dietary  for  an  Aged  Person,  Based  on  the  Preceding 

Plan 

Fuel  Value :  1614  Calories 


MEAStJRE 

Weight 

Protein 

Total 

Oz. 

Calories 

Calories 

6.   A.M. 

Buttermilk       .    .     . 

f  cup 

7.4 

25 

75 

^ 

75 

8  A.M. 

Grape  juice      .     .     . 

^  cup 

3-5 

— 

100 

Cream  of  wheat 

f  cup 

30 

6 

50 

Milk  (top  10  oz.) 

icup 

2.1 

9 

100 

Sugar      

I  tsp.  (scant) 

0.1 

— 

16 

Bread  (toasted)    .     . 

2  thin  slices 

0.5 

7 

50 

Butter 

h  tbsp. 

0-3 

50 

Bacon 

4-5  small 
pieces 

0.5 

13 

100 

Coffee    with    |    cup 

milk    and    i    tsp. 

sugar 

I  cup 

9 

60 

526 

12.30  P.M. 

Bouillon       .... 

f  cup 

5.0 

13 

IS 

Croutons  (toasted) 

I  doz. 

0.7 

7 

so 

Minced    lamb    with 

gravy  (2  tsp.  flour) 

2.4 

(roast 
meat) 

43 

120 

Baked  potato       .     . 

I  small 

2-3 

9 

75 

Butter 

i  tbsp. 

0-3 

— 

50 

Tapioca  cream      .     . 

f  cup 

2.8 

12 

100 

410 

4  P.M. 

Tea  with  i  tsp.  sugar 

I  cup 

— 

— 

16 

Bread  (toasted)    .     . 

2  thin  slices 

0.5 

7 

50 

66 

FOOD  AFTER  FIFTY 


193 


Measure 

Weight 

Protein 

Total 

Oz. 

Calories 

Calories 

6   P.M. 

Omelet  (i  egg,  i  tsp. 

butter)     .... 

— 

— 

25 

100 

Rice    steamed    with 

green  peppers   and 

tomato     .... 

|cup 

3.5 

7 

70 

Baked  squash  (i  tsp. 

butter)     .... 

|cup 

3-0 

5 

50 

Pulled  bread    .     .     . 

I  slice 

0-5. 

7 

50 

Coflfee  jelly       .     .     . 

^cup 

4.0 

4 

40 

Whipped  cream    .     . 

2  tbsp. 

0.9 

2 

100 

Cereal  coffee  with  J 

cup  hot  milk  and 

I  tsp.  sugar       .     . 

I  cup 

" 

9 

60 

470 

10  P.M. 

Hot  malted  milk 

2  tbsp.  in  1 

cup  water 

0.6 

9 

67 

67 

Total  for  day    .     . 

228 

1614 

CHAPTER  XII 
D   FOR  THE  FAMH^Y   GROUP:  MENUS 

Diversity  of  age !  Diversity  of  need !  Diversity  of 
taste !  How  shall  the  individual  requirements  set  forth 
in  the  preceding  chapters  be  harmonized  so  that  one 
table  may  serve  all?  How  shall  one  pair  of  hands,  if 
need  be,  prepare  the  food  required?  And  how  may 
there  be  time  and  energy  left  for  house  and  clothes  and 
for  that  "higher  life''  of  the  family  to  which  food,  cloth- 
ing, and  shelter  are  after  all  only  the  means?  Our 
grandmothers  have  brought  up  families  without  any 
knowledge  of  food  requirements  save  tradition  —  why 
not  do  likewise;  spend  what  we  can,  take  what  the 
market  affords,  and  trust  in  Providence  for  the  results  ? 
Alas,  science  has  at  least  made  us  aware  that  *' mys- 
terious dispensations  of  Providence"  which  robbed 
families  of  health  and  strength  could  have  been  averted 
by  a  little  knowledge  and  care;  that  bad  feeding  kills 
more  babies  than  any  other  kind  of  negligence;  "that 
man's  efficiency  in  this  world,  if  not  his  happiness  in 
the  next,  is  mainly  due  to  the  precautions  he  takes  to 
use  suitable  food  and  to  avoid  dangerous  combinations." 
To-day  the  profession  of  housewife  demands  knowledge 
of  the  needs  of  each  member  of  her  group  and  ability 

194 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS      195 

to  supply  them  under  all  sorts  of  circumstances. 
''Happy  is  he  who  sits  down  to  the  dinner  provided  for 
him  without  thought  of  what  he  must  leave  out,  with 
a  mind  free  for  social  pleasure,  secure  in  the  skill  and 
knowledge  of  his  cook."  Happier  still  the  children 
brought  up  under  a  watchful  eye  that  understands  the 
laws  of  health  and  holds  them  in  the  highest  regard. 
They  will  repay  patient  mastery  of  the  A  B  C's  of  nutri- 
tion a  hundred  fold.  And  some  of  the  rewards  will  be 
immediate.  One  grandmother  remarked  the  other  day : 
"The  modern  way  of  bringing  up  does  seem  to  make  good 
babies. ^^  Nutrition  as  a  science  is  not  very  old,  but  it 
has  begun  to  illumine  the  page  of  tradition ;  and  mastery 
of  its  principles  will  enable  us  to  proceed  with  confi- 
dence instead  of  uncertainty.  We  have  to  cope  to-day 
with  many  new  conditions  upon  which  tradition  throws 
no  light.  Package  goods,  ready-to-eat  foods,  hothouse 
products,  strange  wares  from  the  ends  of  the  earth  — 
we  must  learn  in  these  to  recognize  the  old  famihar  food- 
stuffs (or  to  note  their  absence)  and  adapt  ourselves  to 
the  new  order.  Then  when  we  find  that  a  new  food 
product  at  $4  a  pound  contains  the  same  nutritive  sub- 
stances as  milk  at  four  cents  a  pound,  we  shall  be  able 
to  choose  intelligently  between  them.  Knowing  that 
milk  and  egg  yolk,  which  are  no  trouble  to  prepare,  are 
better  for  little  children  than  beef  juice,  shall  we  not 
save  ourselves  labor  and  often  expense  ?  Realizing  that 
the  energy  value  of  a  food  is  the  same  whether  served 
simply  or  elaborately,  shall  we  not  be  better  able  tq 
decide  how  much  elaboration  is  worth  while? 


196  FEEDING  THE  FAMILY 

'*I  shouldn't  mind  housekeeping  if  it  were  not  for 
planning  the  meals" — ^how  often  have  we  heard  this! 
There  is  a  sort  of  inevitableness  about  meals  which 
makes  them  seem  truly  awful  at  times.  A  hungry 
family  and  nothing  on  the  table  is  terrible  to  contem- 
plate. But  routine  (drudgery  if  you  will)  loses  much  of 
its  depressing  power  when  our  work  gains  significance. 
To  see  the  children  rosy,  the  family  accounts  free  from 
doctor's  bills,  and  an  atmosphere  of  serenity  in  the 
home  are  surely  compensations  for  time  and  thought 
given  to  family  meals. 

The  Construction  of  the  Menu 

There  is  a  steady  demand  for  menus,  and  they  are 
always  suggestive.  But  they  seldom  fit  the  case  exactly. 
They  depend  on  times  and  seasons,  localities  and  pocket- 
books,  community  customs  and  individual  notions,  as 
well  as  the  states  of  health  and  size  of  families  and  ages 
of  their  members.  Hence  menus  cannot  be  made  whole- 
sale and  slavishly  followed.  The  examples  which  have 
been  given  in  this  book  in  discussing  the  food  of  the 
different  types  which  one  may  find  in  a  family  group 
are  designed  to  illustrate  principles  and  may  be  greatly 
modified  without  any  sacrifice  of  nutritive  value.  A 
meal  may  be  reduced  to  a  single  kind  of  food  material 
or  it  may  contain  many  kinds  of  food  and  many  dishes. 
If  there  is  only  one  kind  of  food  used,  the  menu  is  no 
problem.  So  the  baby,  each  of  whose  meals  is  alike, 
is  not  the  one  the  mother  has  in  mind  when  she  worries 
about  "planning  meals."    Nor  are  normal  young  chil- 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     197 

dren  up  to  at  least  four  or  five  years  of  age  much  cause 
of  concern  on  this  account;  their  food  is  limited  in 
variety  and  their  meals  vary  little  from  day  to  day.  It 
is  when  the  choice  of  food  materials  becomes  practically 
unlimited,  when  selecting  for  the  older  children  and 
adults,  that  the  menu  looms  large  in  her  mind,  and  from 
this  point  of  view  it  will  be  first  discussed. 

Types  of  Meal  Plans 

One  great  help  in  the  daily  task  is  the  standardization 
of  the  meals  to  be  served  at  different  times  in  the  day. 
This  will  have  to  be  determined  for  each  family  group 
according  to  its  food  needs.  If  the  adults  are  all  seden- 
tary, and  have  ample  noon  meals,  breakfast  may  be 
very  light:  fruit,  some  kind  of  breadstuff,  as  toast  or 
rolls,  and  a  beverage,  as  coffee,  cocoa,  or  milk.  Or  it 
may  be  light:  fruit,  cereal,  breadstuff,  beverage.  If, 
however,  the  workers  take  little  food  at  midday,  it  may 
be  wise  to  increase  it  to  medium:  fruit,  cereal,  eggs  or 
meat,  breadstuff,  beverage.  If  the  workers  are  engaged 
actively  in  muscular  pursuits,  and  their  total  intake  for 
the  day  must  be  high,  the  breakfast  may  be  medium  or 
heavy:  fruit,  cereal,  eggs  or  meat,  one  other  hot  dish, 
breadstuff,  beverage.  For  the  mixed  family  group,  where 
the  adults  are  not  very  active  muscularly,  the  ''light" 
breakfast  is  the  most  convenient  type,  as  it  provides 
at  the  same  time  the  essentials  of  the  children's  break- 
fast. For  one  person  demanding  more  variety,  an  egg 
or  serving  of  bacon  can  be  added  without  much  extra 
labor.     On  the  other  hand,  the  sedentary  person  eating 


ipS  FEEDING  THE  FAMILY 

in  a  group  of  active  muscular  workers  can  pass  by  the 
extra  dishes  and  confine  himself  to  the  *' light"  or 
"medium"  breakfast,  the  "heavy"  type  being  quite 
unsuited  to  his  needs. 

Similarly,  various  plans  present  themselves  for  lun- 
cheon and  dinner,  or  for  dinner  and  supper,  as  the  case 
may  be. 

As  a  general  rule,  digestion  is  better  served  by  having 
at  least  one  hot  dish  at  a  meal.  This  may  be  a  beverage, 
and  luncheon  consist  of  a  beverage  and  sandwiches. 
Thus  peanut  butter  sandwiches  and  cocoa  are  perfectly 
practical  for  a  luncheon  yielding  700  to  800  Calories 
per  capita.  Or  the  hot  dish  may  be  a  soup,  and  again 
sandwiches  used  to  supplement  it.  Or  the  hot  dish  may 
be  a  chowder,  macaroni  and  cheese,  some  creamed  dish 
on  toast,  and  the  like,  served  with  bread  and  butter  and 
a  beverage.  These  simple  types  of  luncheon  are  suited 
to  the  sedentary  worker,  but  can  be  made  more  pleasing 
to  the  palate  by  the  addition  of  a  simple  dessert  —  stewed 
or  fresh  fruit,  charlotte  russe,  blancmange.  Another 
type  of  luncheon,  still  suitable  for  the  sedentary,  con- 
sists of  soup,  some  other  hot  dish,  such  as  mentioned 
above,  bread  and  butter  and  dessert,  to  which  a  beverage 
may  or  may  not  be  added.  This  can  be  easily  varied  by 
substituting  a  salad  for  the  hot  dish  —  giving  a  type  of 
luncheon  especially  attractive  to  sedentary  women. 
For  the  active  worker,  especially  if  engaged  out  of  doors, 
for  whom  food  must  be  liberally  provided,  one  or  two 
hot  dishes,  a  substantial  dessert  (as  pie)  and  a  hot 
beverage,  with  bread  and  butter,  will  give  as  satisfac- 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     199 

tory  results  as  a  greater  variety,  if  the  dishes  are  high 
in  fuel  value.  More  formal  luncheons  resemble  dinners 
in  type. 

A  very  simple  dinner  will  consist  of  two  hot  dishes 
(as  meat  and  a  vegetable),  which  may  be  combined  and 
served  as  one  at  times,  bread  and  butter,  and  a  dessert, 
with  or  without  any  beverage  but  water.  The  addition 
of  another  vegetable  will  make  this  more  pleasing  and 
almost  always  better  balanced.  Where  it  does  not  in- 
volve too  much  labor,  dinner  is  very  happily  begun  with 
soup.  As  already  said,  this  stimulates  gastric  secretion, 
the  warmth  is  refreshing,  and  one  is  in  better  condition 
to  enjoy  the  rest  of  the  dinner  with  the  edge  taken  off 
hunger  without  blunting  the  appetite.  A  soup,  three 
hot  dishes,  a  salad,  dessert,  and  beverage,  with  bread 
and  butter,  make  a  meal  elaborate  enough  for  any 
family.  In  fact,  one  of  the  reasons  for  difficulty  in 
menu  making  is  the  tendency  to  put  too  many  dishes 
into  one  meal.  We  may  apply  to  foods  as  well  as  to 
house  furnishings  William  Morris's  dictum,  "Nothing 
is  beautiful  which  is  not  also  useful."  An  added  dish 
should  serve  a  real  purpose  in  a  meal,  artistic  or  physio- 
logical. A  green  vegetable  is  a  desirable  part  of  any 
dinner  menu,  but  two  green  vegetables  offer  no  enhance- 
ment to  each  other  and  rarely  add  anything  to  the  effect 
not  already  accomplished  by  one,  while  physiologically 
they  serve  the  same  purpose  and  one  might  just  as  well 
eat  two  servings  of  one  as  one  serving  of  each  of  two 
kinds.  Every  duplication  of  this  kind  makes  it  so  much 
the  more  difficult  to  provide  the  sauce  of  variety  for  the 


200  FEEDING  THE  FAMILY 

next  time.  Potatoes,  macaroni  and  rice  are  essentially 
equivalents  in  the  menu,  carbohydrate  foods  of  mild 
flavor  and  of  the  same  color  and  general  texture ;  hence 
they  should  be  served  one  at  a  time  and  made  to  give 
variety  to  three  days  —  never  all,  nor  even  two  of  them, 
at  one  meal.  The  same  is  true  of  any  group  of  foods 
like  sweet  potatoes,  cooked  bananas,  parsnips,  and  car- 
rots —  all  sweet  carbohydrate  foods  so  similar  that  they 
are  both  nutritively  and  artistically  food  equivalents, 
and  where  one  values  esthetic  effects  to  be  used  one 
at  a  time.  In  this  matter  of  food  equivalents,  minor 
adjustment  to  individual  preferences  can  often  be  made 
through  the  use  of  leftovers.  If  macaroiii  is  the  starchy 
dish  to-day  and  John  prefers  rice,  which  was  served 
yesterday,  a  leftover  portion  may  be  given  to  him ;  he 
will  be  as  well  fed  as  if  he  ate  the  macaroni,  and  the  cook 
will  be  relieved  of  the  odd  portion. 

Often  the  dessert  furnishes  the  most  energy  of  any 
single  dish,  amounting  to  as  much  as  300  or  400  Calories. 
When  the  first  part  of  the  meal  is  not  very  high  in  fuel 
value,  this  is  all  very  well;  but  when  *' heavy''  desserts 
are  not  needed  to  bring  up  t^|^e  total  fuel  value  of  the 
meal,  a  salad  or  fruit  will  leave  a  pleasant  impression 
upon  the  diners,  at  the  same*'  time  relieving  the  cook  of 
work  and  making  the  mealJIetter  balanced. 


Lme*' 
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Food  Combinations  fro   •  the  Scientific  Standpoint 

"What  foods  go  well  gether?"  Many  housewives 
seem  to  think  that  the^  are  laws  on  this  point  as  un- 
alterable as  those  of  t    t  Medes  and  Persians,     As  a 


Jllil 


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"S,  <N  M  d  d 


3l 


nU 


a      K 


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d  d  d  d  H 


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M  «  to  'i'  tn 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     201 

matter  of  fact,  the  answer  depends  very  much  upon 
whether  one  is  an  Englishman  or  an  Esquimaux,  a 
Bostonian  or  a  Bengali.  Reverend  S.  Hall  Young,  re- 
counting his  experiences  with  John  Muir  in  Alaska,  tells 
what  difficulty  they  had,  when  they  were  entertained 
by  the  Indians,  to  keep  their  food  from  being  drenched 
with  a  sauce  of  seal  oil  —  a  special  delicacy  to  their 
hosts,  which  tasted  very  disagreeable  to  them.  A 
Chinaman  does  not  put  sugar  on  his  rice  nor  in  his  tea, 
but  what  American  housewife  would  omit  to  offer  sugar 
with  both,  unless  she  were  serving  rice  as  a  *' vegetable" 
— a  habit  too  little  in  vogue? 

The  study  of  food  combinations  is  like  the  old  defini- 
tion of  arithmetic,  "both  a  science  and  an  art."  As  a 
science  it  relates  chiefly  to  the  promotion  of  digestibility 
and  the  representation  of  the  different  food  elements  in 
the  diet.  It  has  been  pointed  out  in  Chapter  II  that 
digestion  is  more  likely  to  be  satisfactory  for  the  adult 
when  the  meal  is  not  limited  to  a  single  food  material. 
Thus  bread  and  milk  is  to  be  preferred  to  milk  alone. 
A  meal  composed  mainly  of  carbohydrate  material 
leaves  the  stomach  too  quickly  to  suit  ordinary  meal 
schedules,  and  so  does  one  entirely  fluid.  A  meal  of  fat 
alone  would  offer  a  staggering  proposition  to  an  ordinary 
appetite,  and  if  eaten  would  digest  slowly,  giving  no  zest 
for  another  meal  soon.  A  meal  of  protein  alone  might 
have  some  advantages  in  an  Arctic  climate,  since  it 
would  stimulate  heat  production  and  help  to  give  feel- 
ings of  warmth,  but  this  would  be  most  disadvantageous 
in    warmer    regions.     Altogether,    man    finds    himself 


202  FEEDING  THE  FAMILY 

better  off  with  proteins,  fats,  and  carbohydrates  repre- 
sented in  each  meal,  the  carbohydrates  where  available 
(i.e. J  in  all  but  extremely  cold  cHmates)  predominating. 
To  see  that  these  three  foodstuffs  are  represented  in 
good  proportions  in  each  meal  is  what  is  usually  meant 
by  serving  a  ''balanced"  meal.  We  should  go  a  step 
further  and  see  that  some  foods  furnishing  iron,  phos- 
phorus, and  calcium  and  some  giving  ''ballast"  in  the 
form  of  cellulose  are  also  included,  and  that  the  fuel 
value  of  the  meal  is  approximately  the  same  each  day ; 
or,  in  other  words,  that  we  do  not  have  a  feast  and  upset 
our  digestions  by  overeating  to-day,  and  have  a  famine 
to-morrow,  but  stoke  the  furnace  regularly,  according 
to  its  needs.  Herein  lies  the  advantage  of  knowing  the 
relative  fuel  value  of  different  foods  and  different  dishes. 
It  will  keep  us  from  serving  to-day  a  cream  soup,  a  fat 
meat,  sweet  potatoes  (perhaps  glazed,  with  increase  in 
fuel  value),  a  vegetable  with  Hollandaise  sauce,  a  salad 
with  mayonnaise  dressing,  and  ice  cream  with  a  choco- 
late sauce  —  all  dishes  very  high  in  fuel ;  and  to-morrow 
a  bouillon,  a  lean  fish,  riced  potatoes,  sHced  tomatoes 
without  dressing,  and  fruit  for  dessert  —  a  meal  which 
may  have  only  half  the  fuel  value  of  the  first  one  — 
unless  we  have  good  reason  for  making  such  a  change.^ 
^^ods  which  are  known  to  be  difficult  of  digestion 
should  not  be  massed  in  the  same  day,  or  more  partic- 
ularly, in  the  same  meal.  Even  though  the  family 
enjoys  griddle  cakes,  pork  chops,  fried  potatoes,  and  plum 

^  By  means  of  the  tables  in  the  Appendix,  a  rough  check  can  easily 
be  kept  on  the  fuel  value  of  a  meal,  without  any  detailed  computation. 


FOOD  FOR  THE  FAMILY  GROUP :  MENUS     203 

pudding,  do  not  provide  them  all  on  the  same  day,  but 
spread  them  over  four  days  in  combination  with  other 
foods  easier  to  digest.  Thus,  we  might  have  cantaloupe, 
grape  nuts,  and  griddle  cakes  for  breakfast  one  day; 
tomato  soup,  cold  roast  beef,  fried  potatoes,  apple  float 
and  cookies  for  luncheon  another  day;  and  pork  chops, 
mashed  potatoes,  string  beans,  orange  salad,  and  caramel 
custard  for  dinner  another  day,  thus  giving  the  enjoy- 
ment of  these  more  difficult  foods  under  circumstances 
favorable  to  their  digestion,  and  making  it  possible, 
where  there  are  children,  to  provide  for  them  without 
an  entirely  different  menu  ;  for  of  course  these  dishes,  so 
hard  to  digest,  would  be  withheld  from  children  entirely. 
Dishes  which  contain  large  amounts  of  fat  and  protein 
are  always  slow  of  digestion  and  should  be  eaten  with 
simple  carbohydrate  food.  Thus,  chicken  salad  with 
mayonnaise  dressing,  eaten  with  bread  and  butter  (the 
butter  in  moderation),  may  make  an  acceptable  luncheon, 
but  if  we  add  a  cup  of  rich  chocolate  with  whipped 
cream,  the  chances  of  a  good  appetite  for  dinner  are 
decreased,  and  unless  the  person  is  active  and  out  of 
doors,  the  effect  is  apt  to  be  bad  in  the  long  run,  if  a 
headache  does  not  immediately  follow.  Foods  which 
are  fried  in  small  pieces,  so  as  to  be  well  loaded  with 
fat,  are  to  be  used  sparingly  and  in  combination  with 
those  having  little  or  no  fat.  Thus,  fried  potatoes  "go 
with"  lean  meat  like  beef  or  mutton,  and  not  with  fat 
pork  or  bacon.  Foods  fried  in  large  pieces  are  not 
necessarily  loaded  with  fat,  but  their  texture  is  often 
objectionable.     This  is  the  case  with  fritters,  hot  dough- 


204  FEEDING  THE  FAMILY 

nuts,  and  the  like.  They  form  pasty  masses  like  other 
hot  breads,  and  should  not  be  used  in  the  same  meal 
with  such  breads,  pastry,  or  rich  cake. 

Concentrated  foods  should  be  served  with  something 
which  will  serve  to  dilute  them.  Thus  cheese,  a  con- 
centrated protein  food,  is  served  with  crackers,  or  com- 
bined with  a  white  sauce  and  served  on  toast ;  or  mixed 
with  macaroni,  rice,  hominy,  bread,  etc.,  in  various 
dishes.  Eaten  in  this  way,  it  loses  its  reputation  for 
being  indigestible.  Butter,  a  concentrated  fat  food,  is 
eaten  with  bread  or  potatoes;  foods  mildly  sweetened 
with  sugar  are  more  wholesome  than  rich  preserves, 
cake,  or  candy.  Small  portions  of  many  foods  can  be 
well  borne  where  larger  ones  would  do  harm,  because 
they  are  diluted  by  the  rest  of  the  meal. 

Foods  which  stimulate  digestive  juices  should  precede 
those  which  are  negative  or  tend  to  retard  the  flow. 
Thus,  soup  precedes  other  foods;  meat  is  also  served 
near  the  beginning  of  the  meal. 

Foods  which  promote  appetite  are  placed  early  in  the 
meal,  as  fresh  fruit  for  breakfast.  Sweets,  which  dull 
appetite,  should  be  reserved  till  the  last. 

Some  people  are  sensitive  to  certain  combinations 
which  others  eat  with  ease.  This  can  be  explained  only 
by  some  peculiarity  of  the  individual.  Impressions  that 
certain  combinations  do  not  agree  are  often  based  on 
very  little  evidence ;  but  if  repeated  and  unprejudiced 
experiments  give  always  the  same  result,  the  trouble- 
some combination  should,  of  course,  be  avoided  by  that 
person.     Sometimes   the   trouble   comes   from  putting 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     205 

together  too  concentrated  foods.  Acids  taken  with 
sweet  milk  tend  to  make  the  milk  form  hard  curds  in 
the  stomach,  which  of  course  interferes  with  digestion. 

Catsups,  pickles,  and  highly  spiced  or  very  sweet 
foods  of  all  sorts  are  irritating  to  the  deHcate  walls  of 
the  alimentary  tract  and  should  be  used  sparingly  by 
the  robust,  never  by  invalids,  children,  or  any  of  deli- 
cate digestion. 

Food  Combinations  from  the  Esthetic  Standpoint 

A  balanced  meal  does  not  necessarily  mean  an  artistic 
one.  Graham  bread  and  milk  will  sustain  a  man  for 
months,  but  most  people  would  find  it  uninteresting  in  a 
few  days  and  actually  palling  on  the  appetite  in  a  week 
or  two.  The  human  being  exhibits  two  psychological 
tendencies  in  his  diet  —  one,  to  stand  by  the  old  favor- 
ites ;  the  other,  to  demand  variety  from  day  to  day.  A 
very  radical  change  in  diet  is  apt  to  upset  digestion. 
Foreigners  suffer  from  the  strange  food  in  a  new  coun- 
try as  much  as  from  lack  of  other  familiar  associations. 
Some  one  has  said  that  acclimatization  is  largely  a 
matter  of  getting  used  to  the  food,  and  certainly  this  is 
an  important  part.  So  we  find  a  diet  made  up  of  cer- 
tain staples,  Uke  bread  and  butter  and  potatoes,  wel- 
comed daily,  along  with  variables  of  all  sorts,  which 
aelp  to  keep  up  the  appetite  as  well  as  to  insure  the 
presence  of  the  different  food  elements  required  by  the 
body.  The  menu  maker  needs  to  steer  a  medium  course ; 
to  recognize  this  love  of  variety  and  yet  not  to  cater  to 
it  to  an  unnecessary  extent.    A  well-balanced  diet,  even 


2o6  FEEDING  THE  FAMILY 

if  monotonous,  will  be  more  satisfying  in  the  long  run 
than  an  ill-balanced  one.  The  first  thing  to  see  to, 
then,  as  already  indicated,  is  that  the  different  food 
elements  are  represented  each  day  in  some  form.  Then 
attention  may  be  turned  to  that  variety  which  comes 
from  differences  in  form,  color,  flavor^  and  texture  of 
foods,  so  prized  by  the  expert  in  gastronomies.  The 
aim  of  the  artist  is  to  arrange  a  meal  not  only  whole- 
some, but  a  joy  to  all  the  senses.  So  long  as  beauty  is 
a  part  of  life,  and  the  spirit  more  than  meat,  the  house- 
wife will  take  pride  in  assembling  her  family  about  a 
board  which  delights  the  eye  and  "makes  the  mouth 
water."  Her  great  care  must  be,  if  this  spirit  is  strong 
in  her,  to  see  that  she  does  not  sacrifice  real  body  wel- 
fare to  the  eye  and  the  palate. 

Not  all  have  a  natural  gift  for  making  happy  food 
combinations,  and  many  have  little  opportunity  to  study 
the  achievements  of  others.  A  visit  to  a  good  hotel, 
restaurant,  or  tea  room,  with  careful  study  of  the  table 
d'hote  menus,  will  often  furnish  new  ideas  for  the  home 
table.  So  to  exchange  meals  with  a  neighbor  and  to 
compare  notes  on  menus  is  interesting  and  instructive. 
Most  home  magazines  furnish  menus,  and  these  may 
well  be  kept  as  an  aid  when  one's  own  ingenuity  fails. 
But  there  are  a  few  working  principles  which  may  at 
least  keep  one  from  committing  great  gastronomic 
blunders,  and  really  help  in  securing  a  well-balanced 
diet  from  day  to  day. 

In  the  first  place,  take  the  day  as  a  unit  in  planning 
rather  than  the  single  meal ;  or,  better  still,  plan  for  the 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     207 

week  or  the  month ;  at  least  remember  that  there  should 
be  some  variation  from  week  to  week  and  month  to 
month.  In  the  country,  the  natural  procession  of  the 
seasons  helps  to  secure  this  wider  variety.  In  the  city, 
where  hothouse  products  or  those  from  other  districts 
press  close  on  the  heels  of  those  from  near-by  territory, 
season  is  more  apt  to  be  lost  sight  of.  But  here  one 
should  learn  to  use  the  maximum  amount  for  the  year 
in  the  height  of  a  given  food's  season.  We  may,  for 
instance,  serve  cantaloupe  in  New  York  from  April  to 
November,  but  it  is  better  for  artistic  as  well  as  economic 
reasons  to  limit  our  freest  use  of  the  melon  to  August 
and  September,  when  it  is  likely  to  be  at  its  best. 

Impressions  carry  over  strongly  from  one  meal  to  the 
next  and  from  one  day  to  the  next.  So,  with  the  excep- 
tion of  certain  staples  (usually  mild  in  character),  such 
as  bread,  butter,  milk,  and  the  like,  try  to  avoid  serving 
any  food  in  the  same  form  twice  in  the  same  day,  and, 
better  still,  avoid  repeating  it  the  same  day  in  any  form. 
When  storage  facihties  are  poor  and  perishable  food  has 
to  be  used  up  quickly,  of  course  such  a  rule  cannot  be 
rigidly  adhered  to.  And  in  the  country,  where  a  crop 
like  strawberries  must  be  enjoyed  to  the  full  in  its  short 
season,  the  effect  of  variety  is  gotten  chiefly  by  varying 
the  form  in  which  the  food  is  served.  Thus,  we  may 
have  plain,  unhulled  berries  surrounding  a  mound  of 
sugar  for  breakfast,  a  berry  float,  or  sherbet  for  dinner, 
and  get  a  very  different  impression  from  the  dishes. 
So  the  country  housewife  welcomes  the  little  book  of 
Apples  in  One  Hundred  Ways  and  others  of  its  kind, 


2o8  FEEDING  THE  FAMILY 

whereas  the  city  housekeeper,  who  has  perhaps  ten  or 
fifteen  kinds  of  fruit  at  her  command  at  one  time,  may- 
get  her  variety  simply  by  changing  the  species,  and  is 
less  concerned  with  different  ways  of  preparing  each 
kind.  In  fact,  she  is  fooHsh  to  spend  time  in  making 
elaborate  dishes  when  she  can  get  her  variety  so  largely 
by  careful  marketing. 

Another  good  rule  is  to  avoid  serving  a  food  which 
gives  its  pronounced  character  to  a  dish  twice  in  the 
same  meal,  even  in  different  forms.  How  often  we  see 
tomato  soup,  tomato  catsup,  and  tomato  salad  on  the 
same  dinner  table!  Or  find  soup,  meat,  and  salad 
flavored  with  onions,  and  perhaps  onions  served  as  a 
vegetable  also.  Care  should  be  taken  in  cookery  to 
develop  the  natural  flavor  of  each  kind  of  food,  and  to 
add  extra  flavors  sparingly,  so  that  they  may  be  fully 
enjoyed  when  they  are  used. 

Serving  meals  in  courses  helps  to  heighten  artistic 
effect,  and  is  often  easier  than  getting  everything  on  the 
table  at  once.  Courses  should  contrast  with  one  an- 
other ;  a  bland  one,  then  a  more  highly  flavored  one ; 
a  hot  one  and  then  a  cold  one ;  a  fluid  one  and  then  a 
solid  one.  The  last  course  should  have  a  pleasant  after- 
taste. This  is  especially  emphasized  in  a  formal  meal 
like  dinner.  Some  people  prefer  a  sweet  dessert,  others 
cheese,  still  others  coffee  or  fruit. 

Individual  courses  may  consist  of  one  or  more  dishes. 
In  general,  the  larger  the  number  of  courses,  the  simpler 
each  one  should  be.  A  meal  may  consist  of  a  single 
course  and  still  be  artistic  in  effect,  exhibiting  contrasts 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     209 

and  harmonies  within  itself.  Broiled  steak,  potato  balls, 
watercress,  bread  and  butter,  coffee,  and  fruit  not  only 
make  a  satisfying  meal,  but  show  contrasts  of  form,  as 
between  the  potato  balls  and  the  steak;  of  color,  em- 
phasized by  the  cress  and  the  fruit;  of  texture,  part 
being  good  to  chew,  part  soft,  part  crisp,  and  part 
succulent.  On  the  other  hand,  a  meal  composed  of 
cheese  fondue,  sweet  potatoes,  creamed  carrots,  baked 
bananas,  and  bread  and  butter  would  be  equally  good 
from  the  nutritive  point  of  view,  but  would  weary  the 
eye  by  sameness  of  color  and  the  palate  by  sameness  of 
texture  and,  to  some  extent,  of  flavor.  Many  popular 
combinations  offer  sharp  contrasts  in  texture  —  crackers 
and  cheese,  tea  and  toast,  ice  cream  and  cake ;  in  fact, 
this  kind  of  contrast  seems  to  play  almost  as  important 
a  part  in  creating  a  pleasing  effect  as  good  combinations 
of  flavor.  Of  the  latter,  there  are  many  familiar  ex- 
amples; cranberry  or  other  acid  fruit  sauce  with  fowl 
and  game,  mint  or  peas  with  lamb,  apples  with  pork, 
tomatoes  with  cheese  or  beef.  But  it  is  a  mistake  to 
adhere  too  closely  to  conventional  combinations.  Goose- 
berries are  quite  as  pleasing  with  chicken  as  are  cran- 
berries ;  apples  are  good  with  beef,  and  many  combina- 
tions may  be  devised  which  give  pleasing  effects  and 
make  the  often  used  foods  seem  "different."  One  secret 
in  the  happy  use  of  leftovers  is  to  place  them  in  entirely 
different  surroundings  from  those  in  which  they  were 
first  served ;  in  another  meal,  perhaps,  or  at  least  with 
other  kinds  of  food.  Thus,  macaroni  served  creamed 
with  roast  beef  for  dinner,  if  not  all  used,  may  be  made 


2IO  FEEDING  THE  FAMILY 

into  croquettes  and  served  for  luncheon  with  a  cheese 
sauce.  Allowing  a  considerable  interval  of  time  between 
repetitions  of  the  same  dish  is  another  help  in  creating 
a  sense  of  novelty.  If  possible,  keep  to-day's  leftovers 
till  day  after  to-morrow ;  repeat  a  favorite  food  once  in 
ten  days  or  two  weeks,  instead  of  regularly  every  week. 
Even  changing  the  dish  in  which  the  food  is  served  will 
often  have  an  evident  effect  on  the  appetites  of  the  family. 
Mrs.  Richards,  in  one  of  her  numerous  *' dietary  sur- 
veys," found  the  girls  of  a  certain  school  refusing  en 
masse  a  dessert  served  in  a  large  baking  dish.  It  was 
put  away  till  the  next  day,  turned  out  in  a  fine  mold, 
and  the  girls  not  only  ate  it,  but  demanded  more !  A 
consideration  of  the  menu  —  the  selection  and  service 
of  foods  in  a  meal  —  is  worth  while  because  it  will  help 
the  housewife  to  make  her  family  eat  the  foods  which 
they  ought  to  have.  Skill  in  cookery  and  genius  in 
food  combination  are  only  means  to  this  end.  The  ideal 
meal  is  a  simple  one  —  whether  of  one  or  several  courses 
—  in  which  the  different  t5^es  of  food  are  harmoniously 
represented,  but  not  repeated,  and  in  which  food  acces- 
sories, such  as  pickles,  spices,  preserves,  and  the  like, 
are  little  needed  because  the  foods  themselves  are  well 
cooked  and  each  contributes  its  own  characteristic 
flavor,  texture,  form,  and  color  to  the  making  of  a  well- 
blended  whole. 

Summer  and  Winter  Menus 

Spells  of  hot  weather  have  always  been  accounted 
disastrous  to  babies.     The  well-organized  infant  welfare 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     211 

work  of  some  of  our  larger  cities  has  taken  account  of 
the  fact  that  more  babies  die  in  July  and  August  than 
in  other  months  of  the  year  and  makes  preparation  for 
a  regular  summer  campaign  for  the  purpose  of  remedy- 
ing this  sad  condition.  While  its  activities  include  all 
kinds  of  hygienic  measures  —  cleanliness,  protection 
from  flies,  suitable  clothing,  etc.  —  the  matter  which 
receives  most  attention,  as  most  important,  is  that  of 
food.  With  this  properly  supplied,  illness  and  death 
both  decrease  strikingly. 

In  the  case  of  older  children  and  adults,  hot  weather 
does  not  work  such  havoc,  but  it  does  render  every  one 
more  susceptible  to  nutritional  disturbances  and  it  is 
well  to  recognize  this  in  planning  the  family  meals. 
Sudden  and  extreme  changes  in  the  weather  are  especially 
trying  and  often  go  unsuspected  as  the  cause  of  digestive 
difficulties.  When  the  temperature  suddenly  drops 
after  a  few  days  of  intense  heat  (especially  with  high 
humidity),  one  often  notes  in  the  newspapers  that  several 
prominent  men  have  been  stricken  about  the  same  time 
with  acute  indigestion,  and  remarks  on  the  coincidence, 
especially  if  a  number  of  one's  own  acquaintances  are 
having  the  same  experience.  It  is  quite  likely  that 
the  weather  is  at  least  in  part  to  blame,  and  one  should 
be  particularly  cautious  about  dietary  indiscretions  and 
chill  when  the  thermometer  is  falling  rapidly  in  the 
summer  time. 

Before  the  days  of  canning  and  cold  storage  it  was 
often  quite  difficult  to  have  much  variety  in  the  winter 
diet,  especially  towards  spring,  when  the  supply  of  home 


212  FEEDING  THE  FAMILY 

preserved  fruits  and  vegetables  began  to  give  out.  Salt 
meats  and  potatoes  many  times  formed  the  bulk  of  the 
ration,  and  undoubtedly  some  of  the  ash  constituents 
were  not  very  well  represented,  the  value  of  milk  as  a 
supplement  to  such  a  diet  being  quite  unrealized.  So  it 
came  about  that  a  low  nutritional  state  was  expected 
with  the  warm  days  of  spring,  and  dosing  with  ''treacle 
and  sulphur"  was  not  limited  to  Mrs.  Squeers  of  Dothe- 
boys'  Hall.  To-day,  with  our  vastly  improved  facili- 
ties for  a  rational  diet  throughout  the  year,  fruits  and 
green  vegetables,  canned  if  not  actually  fresh,  take  the 
place  of  ''blood  medicines,"  and  one  may  expect  to  be  as 
healthy  in  the  spring  as  at  any  other  time  of  year. 

But  warm  days  do  bring  a  muscular  relaxation  which 
reacts  on  the  digestive  tract  as  well  as  the  rest  of  the 
body,  and  it  needs  to  have  its  task  lightened  somewhat, 
if  we  do  not  wish  to  run  the  risk  of  an  upset.  While 
increases  in  atmospheric  temperature  do  not  affect  the 
activities  which  go  on  internally,  the  amount  of  energy 
transformed  in  muscular  work  is  apt  to  be  more  or  less 
unconsciously  reduced,  and  it  is  well  to  diminish  the 
energy  intake  somewhat.  Even  if  muscular  work  goes 
on  as  in  cold  weather,  there  is  apt  to  be  a  lessened  mus- 
cular tension  in  sleep,  or  when  resting,  and  even  if  there 
were  not,  it  would  be  wise  to  eat  a  little  less  for  a  few 
days  till  the  body  had  adapted  itself  to  the  weather. 
With  lessened  amount  of  food  there  should  go  care  to 
choose  those  things  which  are  most  likely  to  prove  easy 
of  digestion  —  simple  dishes  and  not  too  many  kinds  in 
any  one  meal.     Foods  rich  in  fat,  which,  as  we  have 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     213 

seen,  is  of  all  the  foodstuffs  the  most  likely  to  retard 
digestion,  should  be  withheld  —  pastries,  cakes,  sauces, 
and  gravies.  Hot  breads,  particularly  with  syrups  or 
honey,  are  especially  liable  to  fermentation  at  such  a 
time.  Protein  foods,  which,  as  already  pointed  out, 
most  deserve  the  term  ^'heating  foods,"  should  be  used 
in  moderation.  The  diet  should  consist  of  a  very 
moderate  allowance  of  lean  meat,  or  its  equivalent  in 
eggs,  cheese,  milk,  or  other  meat  substitute ;  vegetables 
very  simply  cooked,  as  baked  potatoes,  boiled  onions; 
or  served  as  crisp  salads  dressed  with  French  dressing, 
cream  dressing  (cream  and  vinegar),  or  merely  a  little 
vinegar  and  seasonings;  fruits,  cooked  when  there  is 
any  doubt  as  to  perfect  ripeness  or  in  the  person  any 
tendency  for  them  to  disagree,  and  eaten  in  moderation. 
Cold  desserts,  of  gelatin,  cornstarch,  tapioca,  or  frozen 
milk  or  fruit  juices,  are  not  only  easy  of  digestion,  but 
refreshing.  If  taken  slowly  at  the  end  of  a  meal,  frozen 
dishes  will  not  chill  the  stomach  unduly.  This  is  much 
better  than  icing  the  stomach  at  the  soda  fountain 
between  meals.  If  it  is  impossible  to  resist  its  tempta- 
tions, it  is  much  better  to  take  a  plain  soda  or  phosphate, 
lemonade,  iced  tea,  or  grape  juice,  than  to  indulge  in 
ice  cream  sodas  or  sundaes.  In  any  case,  care  should 
be  taken  not  to  drink  cold  beverages  rapidly  when  warm. 
The  shock  to  the  nerves  of  the  stomach  is  never  good, 
and  may  be  very  severe. 

Since  the  body  goes  on  generating  heat  at  the  same 
rate  internally  whether  the  weather  be  hot  or  warm, 
the  problem  of  physical  comfort  in  the  summer  time  is 


214  FEEDING  THE  FAMILY 

one  of  getting  rid  of  the  heat  generated.  Any  physical 
activity,  of  course,  increases  the  amount  to  be  dissipated 
into  the  surrounding  atmosphere.  We  may  facilitate 
this  heat  loss  by  lighter  clothing,  by  fanning,  by  cooling 
baths,  or  by  inducing  perspiration  if  conditions  are  favor- 
able for  its  speedy  evaporation.  This  is  the  reason  hot 
beverages  prove  cooling  to  some.  On  days  when  the 
humidity  is  high  this  method  will  not  work.  The  warm 
beverage  will  only  add  to  the  total  discomfort.  Cold 
beverages  will  take  body  heat  to  warm  them  in  the 
stomach  and  will  carry  away  body  heat  when  their  water 
is  eliminated,  and  therefore  they  are  very  valuable  if 
not  taken  too  cold  or  too  fast. 

Another  factor  in  nutrition  in  warm  weather  is  the 
fact  that  bacteria  flourish  at  an  amazing  rate,  and  extra 
care  must  be  taken  to  guard  against  spoiled  food.  Even 
in  the  refrigerator  there  is  not  always  safety.  Many 
ice  boxes  are  so  poorly  constructed  that  their  temperature 
rises  with  that  of  the  surrounding  air,  and  food  is  poorly 
protected.  Especial  care  should  be  taken  of  protein 
foods,  such  as  meat  and  milk. 

In  planning  a  menu  for  a  hot  day,  it  must  be  remem- 
bered that  eating  habits  cannot  be  radically  changed  on 
short  notice,  without  danger  of  a  digestive  upset.  It  is 
not  well  to  give  a  person  accustomed  to  hot  food  entirely 
cold  meals.  One  hot  dish  can  be  provided  without  much 
difficulty  —  a  beverage  if  nothing  else.  The  following 
are  suggested  as  illustrating  good  types  of  summer 
menus : 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     215 


Summer  Menus 

Breakfast 

I 

Dinner 

Supper 

Raspberries 

Veal   cutlet,    brown 

Creamed    macaroni 

Cooked  cereal  with 

sauce 

on  toast 

cream 

Buttered  beets 

Sliced  tomatoes 

Toast 

Mashed  potatoes 

Rolls 

Coffee 

Lettuce  salad 

Tapioca    fruit    jelly 

Wafers   with   cream 

with  whipped 

cheese 

cream 

Currant  jelly 

II 

Dinner 

Lady  fingers 

Breakfast 

Supper 

Fresh  fruit 

Stewed  chicken. 

Scalloped  corn 

Cornflakes  with 

String  beans 

Baked  potatoes 

cream 

Rice 

Stewed  fruit 

Toasted  muffins 

Red  cabbage  salad 

Gingerbread 

Coffee 

Shortcake 

m 

Breakfast 

Luncheon 

Dinner 

Fresh  fruit 

Potato  salad,  may- 

Tomato soup 

Cooked  cereal  with 

onnaise  dressing 

Saltines 

cream 

Graham  bread 

Jellied  tongue 

Toast 

sandwiches 

New  potatoes  with 

Coffee 

Fresh  sponge  cake 

parsley 

Chocolate 

Vegetable  salad 
Junket    ice    cream, 
fruit  sauce 

IV 

Breakfast 

Luncheon 

Dinner 

Fresh  fruit 

Minced   chicken  on 

Vegetable  soup 

toast 

Bread  sticks 

2l6 


FEEDING  THE  FAMILY 


Cooked    cereal   and 

Bread  and  butter 

Salmon  loaf,  cream 

cream 

JeUy 

sauce 

Popovers 

Cocoa 

Peas 

Coffee 

Marguerites 
V 

BoUed  potatoes 
Sliced  cucumbers 
Fruit    sponge    with 
creamy  sauce 

Breakfast 

Luncheon 

Dinner 

Stewed  rhubarb 

Broiled  sardines  on 

Julienne  soup 

Cooked  cereal  with 

toast 

Cold  roast  lamb 

cream 

Tomato    and    chive 

Currant  mint  sauce 

Mufl&ns 

salad 

Baked  hominy  and 

Coffee 

Brown    bread     and 

cheese 

butter 

Cottage  pudding 

Fresh  fruit 

with  berry  sauce 

Cocoa  or  tea 

VI 

Breakfast 

Luncheon 

Dinner 

Fresh  berries 

Omelet  with  aspara- 

Cream of  spinach 

Puffed  rice 

gus  tips 

soup 

Frizzled  ham 

Creamed  potatoes 

Croutons 

Graham  toast 

French    rolls,    twice 

Nut  loaf,   cream 

Coffee 

baked 

sauce 

Macedoine  of  fruit 

Stuffed  peppers 

Cocoa  or  tea 

Caramel  custard 
Vanilla  wafers 

In  cold  weather  any  excess  of  food  beyond  immediate 
needs  is  apt  to  be  taken  care  of  with  greater  ease  than 
in  summer,  and  energy  requirements  often  are  slightly 
higher,  as  cold  stimulates  to  higher  muscular  tension  and 


FOOD  FOR  THE  FAMILY  GROUP:  MENUS     217 

greater  physical  activity.  This  does  not  apply,  of  course, 
to  one  who  lives  in  hot,  close  rooms  at  summer  tempera- 
ture during  the  winter  months.  Most  people  get  enough 
stimulus  from  the  cold  to  have  a  little  better  appetite 
and  a  little  higher  food  requirement  in  winter  than  in 
summer.  But  the  most  marked  difference  is  usually  in 
digestive  power.  Dishes  may  safely  appear  in  the 
winter  menu  which  would  be  out  of  place  in  warm 
weather.  Buckwheat  cakes,  sausage,  doughnuts,  baked 
beans,  and  mince  pie  are  commonly  recognized  as  winter 
foods,  though  it  is  well  to  remember  that  even  then 
they  have  little  place  in  the  dietary  of  sedentary  per- 
sons. The  man  who  goes  to  work  out  of  doors  on  an 
icy  morning  will  find  a  breakfast  of  fried  mush  and 
sausage  well  suited  to  his  needs.  He  can  digest  fat 
meats  and  other  kinds  of  food  rich  in  fat  without  any 
trouble.  A  liberal  supply  of  protein  will  help  to  give 
him  a  feeling  of  warmth,  and  the  conditions  of  outdoor 
life  usually  insure  him  against  harm  from  an  excess  of 
nitrogenous  waste  products,  though  in  special  cases  an 
excess  of  meat  may  cause  trouble.  Esquimaux  thrive 
on  a  diet  in  which  protein  may  contribute  40  per  cent 
of  the  total  energy  value  of  the  diet,  and  turn  the  heating 
properties  of  the  protein  to  good  account  in  the  severe 
cold,  whereas  in  a  warmer  climate  such  high  protein 
would  be  at  least  a  waste  of  good  fuel,  if  not  actually 
harmful.  But  the  sedentary  person  needs  at  all  times 
to  be  careful  neither  to  overtax  his  digestive  system  nor 
to  overeat,  and  children  must  be  protected  in  winter  as 
well  as  summer  against  rich  and  heavy  food. 


2l8 


FEEDING  THE  FAMILY 


Some  Winter  Menus 


Breakfast 

Dinner 

Supper 

Stewed  figs 

Baked  ham,   brown 

Corn  chowder 

Oatmeal  with  cream 

sauce 

Toasted  crackers 

Scrambled  eggs 

Southern  sweet 

Orange  and  date 

Golden  comcake 

potatoes 

salad 

Coffee 

Spinach 

Bread  and  butter 

Apple  pie 

pudding 

Coffee 

n 

Breakfast 

Dinner 

Supper 

Stewed  dried 

Cream  of  com  soup 

Cheese  souffle 

peaches  and 

Hamburg  steak  with 

Baked    rice   and 

raisins 

onions 

tomatoes 

Hominy  with  cream 

Mashed  potatoes 

Hermits 

Bacon 

Dried   Lima   beans. 

Tea  or  cocoa 

Graham  muffins 

stewed 

Coffee 

Steamed  fig  pudding, 

foamy  sauce 

- 

III 

Breakfast 

Luncheon 

Dinner 

Cornmeal  and  cream 

Scalloped  oysters 

Noodle  soup 

of  wheat,  with 

Parkerhouse  rolls 

Boiled  mutton,  jelly 

cream 

Celery 

sauce 

Baked  sausages 

Stewed  apricots 

Baked  potatoes 

Waffles 

Ginger  cookies 

Creamed  onions 

Coffee 

Tea 

Cold  slaw 
Chocolate  bread 

pudding,    creamy 

sauce 

FOOD  FOR  THE  FAMILY  GROUP:  MENUS     219 


IV 

Breakfast 

Luncheon 

Dinner 

Stewed  prunes 

Minced  lamb  on 

Tomato  bisque 

Wheatena  and 

toast 

Boiled   tongue,  vin- 

cream 

Apple  and  nut  salad 

aigrette  sauce 

Boiled  eggs 

Cream  cheese 

Savory  potatoes 

Toast 

Crackers 

Buttered  parsnips 

Coffee 

Cocoa  or  tea 

V 

Luncheon 

Mince  pie 

Breakfast 

Dinner 

Cream  of  wheat  with 

Macaroni  and  cheese 

Potato  soup 

dates 

Apple  sauce 

Braised    beef    with 

Omelet  with  bacon 

Baking  powder  bis- 

vegetables 

Toast 

cuit 

Scalloped  tomatoes 

Coffee 

Cocoa  or  tea 
VI 

Pineapple  salad 
Pumpkin  pie 

Breakfast 

Luncheon 

Dinner 

Sliced  bananas 

Creamed  oysters  on 

Chicken   soup   with 

Shredded  wheat  bis- 

toast 

rice 

cuit 

Pickles  or  olives 

Beef  loaf,  brown 

Griddle  cakes 

Jellied     fruit     with 

sauce 

Coffee 

whipped  cream 

Mashed  potatoes 

Cup  cakes 

Creamed  carrots  and 

Tea 

peas 

Apple  sauce 

Baked  Indian  pud- 
ding, lemon  sauce 

CHAPTER  XIII 

FOOD  FOR  THE  FAMILY  GROUP:  COST  OF 

FOOD 

It  is  comparatively  easy  to  plan  attractive  menus  if 
one  does  not  have  to  count  the  cost  of  materials  nor  of 
the  labor  required  in  preparation  and  service,  though, 
of  course,  it  can  never  be  done  without  some  time 
and  thought.  With  plenty  of  money,  the  great  danger 
is  in  the  line  of  over-elaboration,  which  is  not  only 
inartistic,  but  tempts  to  overeating  and  waste  of  food. 
It  is  better  to  gratify  one's  esthetic  taste  by  excellence 
of  quality  in  food  and  service  than  by  a  multiplicity  of 
dishes.  Especially  to  be  shunned  are  dishes  made  over- 
rich  with  cream  and  butter,  which  are  not  only  expensive 
but  upset  digestion. 

For  most  people,  cost  is  a  large  factor  in  the  feeding 
problem;  from  one-half  to  one-fourth  of  the  family 
income  has  to  be  devoted  to  buying  food,  and  the  smaller 
the  income  the  larger  the  percentage  which  must  be  so 
spent.  Fortunately  there  is  no  vital  connection  between 
nutritive  value  and  cost.  Nutritious  and  expensive  are 
not  synonymous;  in  fact,  some  of  the  most  nutritious 
foods  are  the  cheapest.     Cost  alone  is,  therefore,  a  poor 


FOOD  FOR  THE  FAMILY  GROUP:  COST  OF  FOOD  221 

guide  for  the  housewife  in  determining  what  she  will 
feed  her  family.  She  needs  to  know  some  of  the  factors 
which  influence  the  cost  of  food  in  order  to  make  wise 
selection,  especially  if  she  has  to  try  continually  to 
make  one  dollar  do  the  work  of  two. 

Factors  in  the  Market  Cost  of  Food 

One  of  the  factors  in  the  cost  of  food  is  the  amount  of 
labor  and  price  of  material  required  to  produce  it.  A 
potato  is  cheap,  and  one  will  produce  several  dozen 
with  very  little  work  on  the  part  of  the  planter.  Hence 
potatoes  rank  as  cheap  food.  Fish,  which  forage  for 
themselves  and  have  only  to  be  caught  and  brought  to 
market,  make  cheap  meat.  Under  pioneer  conditions 
meat  is,  in  general,  cheap,  since  it  comes  from  wild 
animals.  But  when  grain  has  to  be  raised  to  feed  cattle 
for  beef,  the  cost  of  the  animaFs  food  and  care  makes 
meat  dear.  In  this  country  we  have  just  recently  felt 
the  effect  of  the  passing  of  the  great  western  grazing 
fields  in  the  increased  cost  of  beef,  and  our  present 
hope  of  keeping  this  kind  of  food  within  reach  of  our 
pocketbooks  lies  in  the  utilization  of  the  vast  plains  of 
South  America,  where  food  for  the  animals  may  still  be 
had  for  nothing.  Meat  from  Argentine  cannot,  how- 
ever, be  as  cheap  as  that  caught  near  one's  own  door, 
because  of  the  cost  of  transportation. 

Cost  of  transportation  played  a  small  part  in  domestic 
economy  before  the  days  of  express  or  fast  freight  and 
refrigerator  cars.  But  to-day  we  bring  together  in  one 
market  apples  from  Oregon,  melons  from  California, 


222  FEEDING  THE   FAMILY 

olive  oil  from  Spain  —  food  products  from  almost  every 
quarter  of  the  globe  —  and  the  expense  of  this  trans- 
portation must  be  added  to  the  original  cost  of  produc- 
tion. The  cost  of  foods  out  of  season  is  very  largely 
due  to  their  having  been  brought  from  a  distance. 

With  the  best  of  facilities  for  transportation,  many 
foods  deteriorate  in  transit,  and  any  percentage  of  loss 
must  also  be  added  to  their  cost.  So  perishability  be- 
comes another  factor  to  be  reckoned  with.  If  a  carload 
of  peaches  goes  to  market,  and  half  of  them  spoil  before 
they  reach  the  retail  buyer,  she  will  have  to  pay  twice 
as  much  for  what  she  gets  as  she  would  if  they  had  all 
kept  perfectly.  Cereal  products,  dried  foods  of  various 
kinds,  potatoes,  onions,  and  other  foods  which  keep  very 
well,  are  always  cheap  as  compared  with  strawberries, 
raspberries,  lettuce,  and  the  like,  which  require  careful 
handling  and  will  not  keep  long  under  the  most  favor- 
able conditions.  With  the  development  of  cold  storage, 
perishability  is  not  so  great  a  factor  as  formerly,  but  we 
still  have  to  add  the  storage  charge,  and  to  take  into 
account  the  fact  that  foods  taken  out  of  cold  storage 
deteriorate  with  extra  speed,  so  that  the  cost  cannot 
be  as  low  as  for  fresh  goods  delivered  to  a  near-by 
market. 

Canning  reduces  the  loss  due  to  perishability  and 
makes  transportation  of  food  products  simpler,  but  one 
must  pay  for  the  labor  involved  in  the  process  as  well 
as  the  materials,  so  that  canned  goods  are  to  be  ranked 
as  intermediate  in  price  between  dried  foods  and  fresh 
ones,  at  least  under  city  conditions. 


FOOD  FOR  THE  FAMILY  GROUP:  COST  OF  FOOD   223 

The  way  in  which  goods  are  put  up  for  the  market 
will  affect  the  cost.  Package  goods  are  more  expensive 
than  the  same  material  in  bulk;  small  packages  cost 
more  in  proportion  than  large  ones;  fancy  wrappers 
often  bring  a  fancy  price.  Elegant  shops  and  immediate 
delivery  add  materially  to  the  original  cost.  The  extra 
charge  for  package  goods  is  often  worth  paying,  because 
greater  cleanliness  is  assured,  and  sealing  keeps  the 
material  in  better  condition,  to  say  nothing  of  the  greater 
ease  of  storage  at  home.  A  small  package  is  a  better 
investment  than  a  large  one,  if  part  of  the  large  one 
would  spoil  before  it  could  be  used  up.  But  these  things 
should  be  realized  by  the  purchaser.  Twenty-five  cents 
invested  in  two  jars  of  peanut  butter,  one  costing  15 
cents,  the  other  10,  will  yield  10  ounces  of  food,  while  a 
single  25  cent  jar  will  contain  12  ounces,  so  that  one 
saves  over  four  cents  (a  gain  of  20  per  cent)  on  the  larger 
purchase.  Each  housekeeper  must  decide  for  herself 
where  the  danger  of  loss  and  inconvenience  of  storage 
counterbalances  the  gain  from  large  quantity  buying, 
but  the  tendency  in  cities  is  to  buy  in  unnecessarily 
small  quantities,  not  only  because  storage  space  is 
precious,  but  because  it  is  so  easy  to  replenish  one's 
larder  quickly.  In  the  country,  where  space  is  available, 
there  may  be  the  opposite  danger  of  buying  in  such 
large  quantities  that  the  food  either  deteriorates  before 
it  is  used  up,  or  a  great  deal  of  extra  care  must  be  given 
to  keep  it  in  proper  condition. 

Many  foods  bring  high  prices  because  of  the  esthetic 
appeal  which  they  make  to  the  consumer.     Size  and 


224  FEEDING  THE  FAMILY 

shape,  color,  flavor,  and  texture  all  play  their  parts  in 
this  appeal.  Tender  beef  is  preferred  to  tough,  and, 
since  a  comparatively  small  part  of  each  creature  is 
tender,  the  law  of  supply  and  demand  sends  up  the 
price.  Large  red  apples  are  more  attractive  than  small 
green  ones,  though  the  latter  may  actually  have  a  better 
flavor.  Olive  oil  is  preferred  to  cottonseed  on  account 
of  the  difference  in  flavor,  though  the  nutritive  value  is 
the  same.  In  some  markets  white  eggs  are  preferred 
to  brown.  It  is  hard  to  separate  this  idea  of  esthetic 
appeal  from  nutritive  value.  We  are  all  inclined  to 
think  the  foods  which  we  like  are  good  for  us,  and  ap- 
pearance and  flavor  attract  or  repel  very  quickly;  but 
so  far  as  real  nourishment  goes,  these  things  are  second- 
ary, and  the  household  provider  must  be  able  to  dis- 
criminate between  real  nutritive  value  and  other  factors, 
in  order  to  spend  her  money  to  the  best  advantage. 
Just  as  the  finest-looking  food  of  a  given  kind  may  not 
give  the  best  return  in  nutritive  value  for  the  money 
spent,  the  cheapest  form  of  tlie  same  goods  may  be  an 
equally  bad  investment.  A  peck  of  apples  so  small  and 
gnarled  that  more  than  the  average  amount  of  waste  is 
produced  in  paring  and  coring  may  be  dearer  than  larger 
ones  at  a  little  higher  price.  A  pound  of  prunes  in 
which  there  is  little  flesh  and  much  skin  and  stone  may 
be  bought  for  five  or  six  cents,  but  will  be  satisfactory 
neither  as  regards  nutritive  value  nor  flavor;  one  will 
get  a  better  return  on  one^s  money  by  spending  for  this 
fruit  at  least  eight  or  lo,  preferably  12,  cents  a  pound. 
A  piece  of  corned  beef  at  18  cents  a  pound  may  have 


FOOD  FOR  THE  FAMILY  GROUP :  COST  OF  FOOD  225 

so  much  bone  and  fat  that  the  lean  cooked  meat  will 
have  cost  fully  50  cents  per  pound,  while  a  rump  roast 
of  beef  at  25  cents  a  pound  will  yield  lean  cooked  meat 
costing  only  35  cents  per  pound.  Unless  the  fat  of  the 
corned  beef  is  eaten,  it  will  not  be  as  economical  a 
purchase  as  the  rump,  though  the  first  cost  is  less  and 
the  total  number  of  Calories  per  pound  is  greater.  Fat 
meat  is  never  profitable  unless  the  fat  is  used  for  food. 

Market  Cost  and  Fuel  Value 

One  cannot  say,  then,  that  either  the  dearest  or 
cheapest  in  food  is  the  best  to  buy.  The  first  cost  gives 
no  direct  clue  to  the  real  part  which  a  food  will  play  in 
the  domestic  economy,  and  different  conditions  of  living 
must  determine  what  it  is  wise  to  buy. 

If  our  food  allowance  is  liberal  and  the  fuel  require- 
ments of  our  family  low,  we  may  indulge  more  freely  in 
food  materials  for  the  sake  of  their  esthetic  appeal. 
But  if  we  are  trying  to  make  every  cent  go  as  far  as  it 
will  toward  supplying  actual  nourishment,  we  must 
think,  not  only  in  terms  of  market  conditions,  but  of 
nutritive  value.  As  Professor  Graham  Lusk  has  so 
often  earnestly  pointed  out,  it  would  be  a  great  ad- 
vantage to  the  purchaser  if  the  manufacturers  of  all 
kinds  of  package  goods  would  not  only  indicate  the 
nature  of  the  contents  (as  they  are  now  required  by 
law  to  do),  but  also  say,  "This  package  contains  — 
Calories  of  which  —  are  protein."  The  housewife, 
looking  along  the  cereal  shelf,  would  then  see  something 
like  this : 
Q 


226 


FEEDING  THE   FAMILY 


Food  Values  and  Cost  of  Cereals  in  Packages 


Total 
Calories 

Protein 
Calories 

Price  of 
Package 
(Cents) 

Rolled  oats       

Flaked  wheat 

Cracked  wheat 

Rice 

Shredded  wheat 

Cornflakes         

Puffed  rice 

Pufifed  wheat 

2475 
2495 
2325 
1590 
1551 
1080 
702 
690 

456 
368 
491 

145 

20s 

66 

64 

102 

10 

13 

10 

9 
13 
10 
10 
12 

The  most  casual  inspection  of  the  above  shows  that 
of  all  these  cereal  products  rolled  oats  gives  the  best 
return  for  the  money.  Even  taking  into  account  that 
it  requires  long,  slow  cooking,  it  is  cheaper  than  one  of 
the  cheapest  ready- to-eat  cereals  —  cornflakes.  It  may 
be  perfectly  legitimate  to  serve  puffed  wheat  now  and 
then,  but  it  should  be  with  full  consciousness  that  one 
is  paying  about  three-fourths  for  a  special  mode  of 
preparation  and  one-fourth  for  actual  fuel  value. 

In  canned  goods  there  is  a  great  amount  of  difference  in 
fuel  value,  even  with  the  same  kind  of  food,  owing  to  dif- 
ferences in  the  amount  of  water  used  to  fill  up  the  can  and 
in  the  amount  of  sugar  in  sweetened  products.  At  pres- 
ent the  only  way  for  the  housewife  to  protect  herself  is 
to  make  her  own  observations  on  the  amount  of  " solids'' 
which  she  gets  for  her  money,  the  richness  of  the  syrup, 
etc.,  and  buy  those  brands  which  give  the  best  values.^ 

^  Cf.  Canned  Foods;  Fruits  and  Vegetables.  Florence  R.  Corbett. 
Teachers  College  Bulletin,  No.  18.  Also  Net  Weight  of  Foods  Sold  in 
Packages.    ].  P.  Street.     Conn.  Agr.  Exper.  Sta. 


FOOD  FOR  THE  FAMILY  GROUP:  COST  OF  FOOD   227 

The  discrepancy  between  nutritive  value  and  cost  is 
nowhere  better  seen  than  in  a  comparison  of  milk  with 
other  high  protein  foods.  A  quart  of  milk  yielding 
675  Calories  and  costing,  let  us  say,  nine  cents,  is  the 
equivalent  in  fuel  value  of  about  one  pound  of  lean  round 
steak,  costing  over  20  cents,  or  of  nine  eggs,  which 
would  be  cheap  at  18  cents.  Even  more  striking  is 
the  case  of  oysters.  A  quart  of  soKd  oysters  is  equiva- 
lent in  fuel  to  one  quart  of  milk,  but  will  cost  from 
seven  to  eight  times  as  much  as  milk  at  nine  cents  per 
quart. 

In  the  restaurant,  a  menu  card  indicating  the  fuel 
value  of  the  different  dishes  would  help  the  patron  to 
choose  his  meal  with  better  regard  to  his  food  needs 
and  the  state  of  his  pocketbook.  In  the  interesting  and 
valuable  study  of  350  portions  of  food  as  sold  to  guests 
in  Child  s'  Restaurants  in  New  York  City  already  re- 
ferred to  (see  page  176),  the  authors  make  the  following 
summary  of  their  investigations.^  Dishes  are  classified 
in  the  ordinary  fashion  as  pastry,  meats,  soups,  etc., 
and  the  first  column  of  figures  in  the  table  gives  the 
mean  nutritional  value  for  five  cents  for  each  class  of 
dish.  The  succeeding  columns  state  the  particular 
dishes  within  the  class  which  represent  the  maximum 
and  minimum  of  fuel  value  for  that  group. 

^  Adapted  from  Discussion  of  Results,  pp.  60-61,  Analysis  and  Cost  oj 
Ready  to  Serve  Foods. 


228 


FEEDING  THE  FAMILY 


Purchasing  Power  of  Five  Cents  in  Child s'  Restaurants 


^. 

^ 

OH 

Pm  H 

g 

Ocj 

ai 

a 

^2 

1 

<  M 

< 

Pastry 

333.0 

Beans 

204.S 

Sand- 

180.3 

wiches 

Dairy 

174.4 

dishes 

Meats 

174.1 

Oysters 

149.4 

Eggs 

140.7 

Salads 

135-9 

Soups 

116.0 

Fruits 

88.8 

Highest  of  Class  in 
Fuel  Value 


go 


Lowest  of  Class  in 

Fuel  Value 


91.8 

133-7 

78.1 

63.0 

83.0 

18.6 
65.6 
99- S 
36.6 


Napoleon        

Boston  baked 

Roast  beef  sandwich         .     . 

Milk  crackers 

Lamb  croquettes  and  mashed 
potatoes 

Oyster  pie 

Plain  omelet       

Potato  salad       

Beef  stew        

Baked  apple  with  cream  .     . 


453-6 
307.6 
357.8 

317.1 
291.4 

220.4 
231.5 
217.0 
251.0 
196.0 


Strawberry  shortcake 
Boston  "on  the  side" 
Sliced  chicken  sandwich 

Cream  of  wheat      .    . 

Deviled  crab       .    .    . 

Raw  oysters        .     .     . 
Poached  eggs  on  toast 
Crab  meat  salad      .     . 
Tomato  soup  with  rice 
Cantaloupe     .... 


According  to  the  above,  15  cents  invested  in  a 
luncheon  of  beef  stew,  lamb  croquettes  and  mashed 
potatoes,  baked  apple  and  cream,  would  give  the  fol- 
lowing return : 

Beef  stew 251.0  Calories  for  five  cents 

Lamb    croquettes    and    mashed 

potato 291.4  Calories  for  five  cents 

Baked  apple  and  cream      ,    .    .     196.0  Calories  for  five  cents 

738.4  Calories  for   15   cents 

On  the  other  hand,  selecting  corresponding  foods  from 
those  lowest  of  their  class  in  fuel  value,  our  15  cents 
would  only  give  about  one-sixth  as  much  fuel  for  the 
money  spent : 


FOOD  FOR  THE  FAMILY  GROUP:  COST  OF  FOOD  229 


Tomato  soup  with  rice        .    .  , .      36.6  Calories  for  five  cents 

Deviled  crab 83.0  Calories  for  five  cents 

Cantaloupe 12.1  Calories  for  five  cents 

1 3 1. 7  Calories  for  15  cents 

The  difference  is  nearly  as  striking  when  we  compare 
these  same  foods  on  the  basis  of  the  portions  actually 
served : 


Price  of  Por- 
tion Served 
(Cents) 

Total 
Calories 

Beef  stew 

15 
15 
10 

641.4 
918.4 
393.7 

Lamb  croquettes  and  mashed  potatoes     . 
Baked  apple  with  cream 

Total 

40 

1953.5 

II 

Tomato  soup  with  rice 

Deviled  crab      .     .     . 

Cantaloupe  .... 

Total     .... 


Price  of  Por- 
tion Served 
(Cents) 


Total 
Calories 


77.5 
386.6 

37.4 


45 


501.5 


In  the  first  case,  a  man  would  get  four-fifths  of  an 
ordinary  day^s  ration  for  40  cents,  while  in  the  second 
case  he  would  get  only  about  one-sixth. 

These  comparisons  include,  of  course,  cost  of  labor 
and  service,  and  therefore  differ  from  those  which  the 
housewife  makes  in  purchasing  raw  materials,  but  they 
serve  to  show  that  cost  offers  no  true  criterion  as  to 
nutritive  value. 


230  FEEDING  THE  FAMILY 

For  ordinary  purposes  of  comparison,  the  loo-Calorie 
portion  serves  as  a  most  convenient  unit,  and  in  the  Appen- 
dix will  be  found  tables  (see  pp.  332  and  355)  classifying 
practically  all  the  foods  used  in  the  dietaries  in  this  book, 
or  regarded  as  common  household  staples.  These  give 
only  the  cost  of  food  materials;  they  do  not  include 
charges  for  fuel  and  labor.  Good  food  cannot  be  bought 
for  nothing.  There  are  to-day  very  few  kinds  which  cost 
less  than  one- third  of  a  cent  per  100  Calories.  These  are 
mostly  cereal  products,  such  as  cornmeal,  rolled  oats, 
hominy,  and  flour;  fats,  such  as  cottonseed  oil,  suet, 
lard,  and  lard  substitutes;  sugar,  molasses,  and  corn 
syrup;  and  dried  peas.  A  somewhat  longer  list  may 
be  had  for  half  a  cent  per  100  Calories,  including  pearl 
barley  and  flaked  wheat,  dried  beans,  bread,  and  salt 
pork,  while  for  from  two-thirds  to  three-quarters  of  a 
cent  we  may  extend  our  list  to  cornstarch,  cornflakes, 
plain  crackers,  butter  at  24  cents  per  pound,  or  oleo- 
margarine, lentils,  macaroni,  rice,  tapioca,  and  dates. 
It  will  be  observed  that  all  of  these  foods  belong  to  the 
non-perishable,  easily  transported  class;  meat,  milk, 
eggs,  fresh  fruits,  and  vegetables  are  not  included.  For 
one  cent  per  100  Calories  we  may  add  bacon,  olive  oil, 
cabbage,  carrots,  potatoes,  peanuts,  dried  apples  and 
prunes,  and  milk  at  six  cents  per  quart.  In  the  coun- 
try, where  fruits  and  vegetables  are  comparatively 
cheap,  it  will  be  possible  to  have  a  greater  variety  of 
food  materials  than  this  without  going  beyond  one  cent 
per  100  Calories,  but  in  the  city  fresh  fruits  and  vege- 
tables will  range  from  two  cents  per  100  Calories  for 


FOOD  FOR  THE  FAMILY  GROUP:  COST  OF  FOOD    231 

apples,  onions,  and  cabbage,  to  20  or  30  cents  for 
asparagus,  celery,  and  choice  melons.  Most  meats  ex- 
ceed two  cents  per  100  Calories  and  choice  cuts  exceed 
four  cents  per  100  Calories.  It  is  by  study  of  these 
relative  values  and  judicious  combinations  of  the  inex- 
pensive with  the  more  costly  foods  that  the  housewife 
controls  her  expenditure  and  yet  provides  ^' meals  that 
shall  be  at  once  gratifying,  satisfying,  and  fundamentally 
right." 

Cost  of  Other  Nutritive  Factors 

Feeding  a  family  on  a  small  income  is  no  mean  task. 
It  demands  intelligence  and  much  thought,  knowledge 
both  of  food  values  and  human  needs.  One  cannot 
become  a  finished  mistress  of  the  art  in  a  week  or  a  year, 
but  the  reward  of  patient  study  comes,  not  only  in  the 
saving  which  may  be  effected  in  the  cost  of  living,  but 
also  in  the  increased  happiness  and  efficiency  of  the 
well-nourished  family  and  the  personal  satisfaction  of 
ceasing  to  grope  blindly  (which  is  drudgery)  and  acquir- 
ing a  conscious  power  over  one's  environment,  which 
makes  even  the  difficult  task  interesting  and  joyous. 

So  far  the  discussion  of  cost  has  dealt  with  food  chiefly 
in  relation  to  fuel  value.  But  we  cannot  rest  content 
with  learning  which  foods  give  us  the  most  Calories  for 
our  money.  We  must  consider  the  price  which  we  shall 
pay  for  building  material  —  protein,  iron,  calcium,  phos- 
phorus,^ etc. ;  and  for  base-forming  and  other  regulat- 
ing factors  in  the  diet.     Sugar  and  oatmeal  have  the 

*  See  pages  21-25. 


232  FEEDING  THE  FAMILY 

same  fuel  value  per  pound  (1800  Calories)  and  can  be 
bought  for  the  same  price.  On  the  basis  of  Calories  they 
are,  therefore,  equivalent.  But  a  pound  of  sugar  3delds 
nothing  but  fuel,  while  a  pound  of  oatmeal  will  furnish 
300  of  its  Calories  in  the  form  of  protein,  and  will  also 
yield  over  half  a  gram  of  calcium  oxide,  or  nearly  the 
whole  day's  requirement  for  a  man ;  nearly  four  grams 
of  phosphoric  acid,  which  gives  a  good  margin  of  safety 
above  his  daily  need;  and  16  one- thousandths  of  a 
gram  of  iron,  which  is  a  very  liberal  day's  supply.  We 
shall  realize  what  a  very  cheap  food  oatmeal  is  as  com- 
pared with  sugar  (which  seems  at  first  equally  cheap) 
if  we  stop  to  consider  what  we  shall  have  to  pay  to  get 
from  other  foods  the  protein  and  ash  constituents  which 
the  sugar  lacks.  Suppose  we  buy  300  protein  Calories 
in  the  form  of  lean  round  steak:  they  will  cost  us  23.4 
cents,  estimating  the  market  cost  of  the  meat  as  28 
cents  per  pound.  In  buying  300  protein  Calories  from 
oatmeal  for  five  cents  we  got  1500  additional  Calories; 
from  the  meat  for  our  23  cents  we  shall  get  only  250, 
which  is  small  compensation  for  the  difference  in  cost. 
From  the  beef  we  shall  also  get  about  one-tenth  as  much 
calcium  as  from  the  oatmeal,  less  than  one-third  as 
much  phosphorus,  and  about  five-sixths  as  much  iron. 
Hence,  we  shall  have  to  go  on  spending  more  money 
to  make  up  these  missing  amounts,  and  will  begin 
to  inquire  how  we  can  get  the  rest  of  them  most 
cheaply. 

We  shall  find  that  the  cheapest  source  of  calcium  is 
milk,  and,  as  milk  is  also  rich  in  protein  and  phosphorus, 


FOOD  FOR  THE  FAMILY  GROUP :  COST  OF  FOOD  233 

it  will  be  interesting  to  see  with  what  economy  we  can 
substitute  milk  for  beef  altogether.  To  secure  300  pro- 
tein Calories  we  shall  require  about  two  and  one-third 
quarts  of  milk,  costing,  at  nine  cents  per  quart,  20.7 
cents.  Since  300  protein  Calories  from  beef  cost  23.4 
cents,  we  have  saved  2.7  cents,  or  11.5  per  cent,  on  our 
investment  for  protein.  At  the  same  time  we  shall 
find  that  we  have  obtained  over  1200  Calories  in  addi- 
tion to  our  protein  Calories  (nearly  as  many  as  from  the 
oatmeal)  as  against  a  surplus  of  250  Calories  from  the 
meat ;  68  times  as  much  calcium  oxide,  and  over  three 
times  as  much  phosphoric  acid.  The  only  lack  will  be 
iron,  of  which  we  get  about  half  as  much  as  from  the 
meat,  but  here  again  the  milk  has  the  advantage  that 
its  iron  is  in  a  specially  available  form  and  more  likely 
to  be  completely  utilized  than  that  of  meat.  Granting 
that  we  must  buy  some  food  to  supply  the  rest  of  the 
iron,  the  milk  will  be  cheaper  than  the  meat,  to  supple- 
ment which  we  shall  need  to  purchase  calcium,  phos- 
phorus, and  iron,  and  probably  Calories  too.^ 

Protein  foods  are,  as  a  rule,  a  more  expensive  item  in 

^  Data  upon  which  these  statements  are  based : 


Weight  to 

Yield  300 

Calories  of 

Protein 

This  Amount  Will  Yield 

Food  Material 

Total 
Calories 

Calcium 
Oxide 
(Grams) 

Phosphoric 

Acid 

(Grams) 

Iron 
(Grams) 

Oatmeal    .     .     . 

Beef,  lean  round 

(E.P.)       .     . 

Milk,  whole  .     . 

lib. 

0.78  lb. 
S.37  lb. 

1800 

555 
1575 

0.59 

0.056 
3.84 

3.96 

1.50 
4.91 

0.016 

O.OII 
0.005 

234 


FEEDING  THE   FAMILY 


the  dietary  than  carbohydrates  and  fats.  This  is  partly 
because  we  Kke  them  in  delicate,  perishable,  and  highly 
flavored  forms,  such  as  meat,  fish,  and  shell  fish.  From 
the  nutritive  point  of  view,  eggs,  cheese,  and  milk  are 
interchangeable  with  them,  and  can  usually  be  substi- 
tuted with  real  economy.  The  grains  and  breadstuffs 
can  also  be  depended  upon  to  a  considerable  extent, 
having  about  the  same  proportion  of  protein  to  total 
fuel  value  that  we  aim  to  have  in  a  well-balanced  diet, 


Table  Showing  the  Cost  of  ioo  Protein  Calories  from  Different 

Sources 


Food  Material 


Cost  per 
Pound 


Cost  of  Por- 
tion Yielding 
IOO  Protein 
Calories 


1.  Beans,  dried  navy    .     .     , 

2.  Oatmeal 

3.  Cornmeal        

4.  Beans,  dried  Lima   .     .     . 

5.  Bread,  white 

6.  Salt  cod 

7.  Milk  (6  cents  per  quart)   , 

8.  Cheese,  American    .     .     , 

9.  Peanuts,  shelled  .     .     .     , 

10.  Macaroni 

11.  Mutton,  leg 

12.  Beef,  lean  rump  .    .     .     . 

13.  Milk  (9  cents  per  quart)   , 

14.  Beef,  lean  round  .    .     .     . 

15.  Lamb,  leg 

16.  Eggs  (24  cents  per  dozen) 

17.  Halibut 

18.  Porterhouse  steak    .     .     . 

19.  Eggs  (36  cents  per  dozen) 

20.  Almonds,  shelled      .     .     . 


$0.08 
0.06 
0.05 
0,10 
0.066 
0.22 
0.03 
0.28 
0.25 
0.13 
0.16 
0.22 
0.045 
0.28 
0.22 
0.18 
0.22 
0.32 
0.27 
0.60 


$0,019 
0.020 
0.030 
0.030 
0.038 
0.044 
0.047 
O.OS3 
0.053 
0.053 
0.053 
0.063 
0.070 
0.073 
0.076 
0.077 
0.080 
0.092 
0.116 
0.158 


FOOD  FOR  THE  FAMILY  GROUP :  COST  OF  FOOD  235 

i.e.y  10  to  15  per  cent  of  their  Calories  in  the  form  of 
protein.  The  dried  legumes  —  beans,  peas,  lentils, 
peanuts  —  are  always  cheap  sources  of  protein.  We 
must  bear  in  mind,  of  course,  that  proteins  differ  some- 
what in  their  nutritive  properties,  and  that  milk  and 
eggs  have  a  fuller  quota  of  the  proteins  which  promote 
growth  than  the  cereals  and  legumes,  so  that  we  should 
not  depend  exclusively  upon  the  latter  in  feeding  chil- 
dren, nor,  if  we  can  afford  to  do  otherwise,  even  in  feed- 
ing adults.  The  table  on  page  234  shows  the  cost  of  the 
amounts  of  different  food  materials  which  will  yield  100 
protein  Calories,  and  serves  as  a  rough  measure  of  the 
relative  economy  of  these  foods  as  sources  of  protein. 

It  is  worth  while  to  compare  in  a  similar  fashion  some 
of  the  foods  which  are  the  best  sources  of  the  different 
ash  constituents,  especially  calcium,  phosphorus,  and 
iron.  In  the  tliree  tables  following  the  foods  are  arranged 
in  order  of  the  amount  of  money  required  to  purchase 
enough  of  any  one  to  yield  a  quantity  of  the  element 
under  consideration  sufficient  to  meet  an  adult  man's 
daily  requirement. 

From  an  inspection  of  these  tables  it  is  easy  to  see 
that  some  foods  are  cheap  from  all  points  of  view ;  thus, 
dried  beans,  costing  half  a  cent  per  100  Calories  for  fuel, 
are  also  the  cheapest  food  for  protein  and  for  iron,  next 
to  the  cheapest  for  phosphorus,  and  included  in  the 
cheapest  10  for  calcium.  Milk  is  a  fairly  economical 
source  of  fuel,  protein,  and  phosphorus,  exceptionally 
cheap  for  calcium,  and  dear  only  for  iron,  a  condition 
compensated  again  in  part  by  the  fact  that  its  iron  is 


236 


FEEDING  THE  FAMILY 


I.  Cost  of  Portions  of  Calcium-bearing  Foods  to  Yield  0.7  Gram 
OF  Calcium  Oxide 


Food  Material 


1.  Milk  (6  cents  per  quart)    .     . 

2.  Buttermilk  (6  cents  per  quart) 

3.  Milk  (9  cents  per  quart)    .     . 

4.  Cheese,  American     .... 

5.  Cheese,  cottage 

6.  Cabbage 

7.  Beans,  dried  navy    .... 

8.  Beans,  string 

9.  Peas,  dried '. 

10.  Oatmeal 

11.  Onions 

12.  Celery 

13.  Carrots 

14.  Beans,  dried  Lima   .... 

15.  Bread,  graham 

16.  Eggs  (24  cents  per  dozen) 

17.  Bread,  white        

18.  Peanuts,  shelled 

19.  Eggs  (36  cents  per  dozen) 

20.  Cornmeal 

21.  Almonds,  shelled      .... 

22.  Salt  cod 

23.  Beef,  lean  round      .... 

24.  Halibut 


Cost  per 
Pound 


$0.03 
0.03 
0.045 
0.28 
o.io 
0.02 
0.08 
0.07 
0.08 
0.06 
0.03 
0.08 
0.05 
0.10 
0.066 
0.18 
0.066 
0.25 
0.27 
0.05 
0.60 
0.22 
0.26 
0.22 


Cost  of  Por- 
tion Yielding 

0.7  Gram  of 
Calcium  Oxide 


$0,026 
0.029 
0.039 
0,040 
0.046 
0.046 
0.057 
0.060 
0.075 
0.076 
0.087 
0.126 
0.127 
0.158 
0.215 

0-3SI 
0.364 
0.390 
0.526 

0.543 
0.570 
1.419 
3.341 
3-367 


specially  good  as  far  as  it  goes.  Taking  all  these  things 
into  consideration,  we  must  regard  milk  as  inexpensive. 
This  is  particularly  noticeable  when  we  compare  it  with 
lean  beef  (round),  which  at  28  cents  a  pound  is  just  as 
economical  a  source  of  protein  as  milk  at  nine  cents  per 
quart.    The  beef  is  not  to  be  considered  as  a  source  of 


FOOD  FOR  THE  FAMILY  GROUP :  COST  OF  FOOD  237 

II.   Cost  of  Portions  of  Phosphorus-bearing  Foods  to  Yield  2.75 
Grams  of  Phosphoric  Acid 


Food  Material 


1.  Oatmeal 

2.  Beans,  dried  navy    .... 

3.  Peas,  dried 

4.  Buttermilk  (6  cents  per  quart) 

5.  Beans,  dried  Lima    .... 

6.  Milk  (6  cents  per  quart)   .     . 

7.  Bread,  graham 

8.  Cornmeal 

9.  Cheese,  American     .... 

10.  Milk  (9  cents  per  quart)    .     . 

11.  Cheese,  cottage 

12.  Beans,  string 

13.  Peanuts,  shelled 

14.  Onions 

15.  Cod,  salt 

16.  Bread,  white 

17.  Raisins 

18.  Beef,  lean  round 

19.  Prunes 

20.  Eggs  (24  cents  per  dozen) 

21.  Almonds,  shelled      .... 

22.  Celery 

23.  Halibut 

24.  Carrots 

25.  Eggs  (36  cents  per  dozen) 


Cost  per 
Pound 


$0.06 
0.08 
0.08 
0.03 
o.io 
0.03 
0.066 

0.05 
0.28 
0.04s 

O.IO 

0.07 
0.25 
0.03 

0.22 

0.066 

0.12 

0.28 

0.12 

0.18 

0.60 

0.08 

0.22 
0.05 
0.27 


Cost  or  Por- 
tion Yielding 
2.75  Grams  of 
Phosphoric 
Acid 


$0,042 
0.043 
0.047 
0.077 
0.079 
0.080 
0.084 
0.103 
0.119 
0.120 
0.137 
0.146 
O.171 
0.172 

0.195 
0.209 
0.271 
0.282 
0.341 
0.344 
0.426 

0.433 
0.438 
0.450 
0.516 


calcium;  is  more  than  twice  as  expensive  as  milk  as  a 
source  of  phosphorus,  and,  while  much  cheaper  than 
milk  as  a  source  of  iron,  it  is  by  no  means  the  cheapest 
of  iron-bearing  foods. 

The  tables  also  show  justification  for  the  purchase  of 


238 


FEEDING  THE  FAMILY 


III.   Cost  of  Portions  of  Iron-bearing  Foods  to  Yield  0.015  Gram 

OF  Iron 


Food  Material 


I. 
2. 
3- 
4. 
5- 
6. 

7. 
8. 

9. 
10. 
II. 
12. 

13- 

14. 

IS. 
16. 

17. 
18. 
19. 

20. 
21. 
22. 


Beans,  dried  navy    .     .     . 

Peas,  dried 

Beans,  dried  Lima        .     . 

Oatmeal 

Beans,  string  .  .  .  . 
Bread,  graham     .     .     .     . 

Spinach 

Lettuce 

Raisins 

Cornmeal 

Prunes 

Beef,  lean  round       .     .     . 

Onions 

Eggs  (24  cents  per  dozen) 

Bread,  white 

Carrots 

Eggs  (36  cents  per  dozen) 
Peanuts,  shelled  .     .     .     . 

Celery 

Milk  (6  cents  per  quart)  . 
Milk  (9  cents  per  quart)  . 
Almonds,  shelled      .     .     . 


Cost  of  Por- 

Cost per 

tion  Yielding 

Pound 

0.015  Gram  of 

Iron 

$0.08 

$0,038 

0.08 

0.043 

O.IO 

0.049 

0.06 

0.055 

0.07 

0.060 

0.066 

0.067 

O.IO 

0.104 

0.08 

0.113 

0.12 

0.123 

0.05 

0.150 

0.12 

0.171 

0.28 

0.202 

0.03 

0.205 

0.18 

0.235 

0.066 

0.285 

0.05 

0.291 

0.27 

0.3S3 

0.25 

0.429 

0.08 

0.472 

0.03 

0.556 

0.045 

0.821 

0.60 

1.025 

some  of  the  green  vegetables,  which  in  general  are  expen- 
sive sources  of  fuel  and  protein.  String  beans  afford 
noticeably  cheap  calcium,  iron,  and  phosphorus ;  and 
spinach  and  lettuce  compare  very  favorably  with  other 
foods  as  sources  of  iron.  Eggs  are  hardly  to  be  regarded 
as  cheap  from  any  point  of  view,  if  we  compare  them 
with  peas,  beans,  and  cereals.  But  if  we  compare  them 
with  other  perishable  protein  food,  like  meat,  it  is  evi- 


FOOD  FOR  THE  FAMILY  GROUP :  COST  OF  FOOD   239 

dent  that  when  they  do  not  exceed  25  cents  per  dozen 
they  may  be  regarded  as  a  substitute  for  the  cheaper 
cuts  of  meat,  and  when  they  cost  as  much  as  36  cents 
per  dozen  they  are,  by  the  balancing  of  counts,  cheaper 
than  porterhouse  steak  and  other  expensive  kinds  of 
meat.  We  have  also  to  bear  in  mind  here  that  the  pro- 
tein, iron,  and  phosphorus  in  eggs  are  considered  un- 
usually available  to  the  body,  so  that  their  use  may  be 
justified,  even  if  they  have  strong  rivals  in  the  economic 
field. 

The  market  price  of  fresh  fruits  varies  so  greatly  that 
no  attempt  has  been  made  to  include  them  in  these 
tables.  They  are  negligible  as  regards  protein,  but  are 
useful  sources  of  the  ash  constituents,  though  as  a  rule 
more  expensive  than  the  green  vegetables  which  have 
been  chosen  for  illustration.  They  are  especially  valu- 
able in  the  diet  for  their  pleasing  flavors  and  for  their 
tendency  to  counteract  acidity  in  the  blood  or  other 
body  fluids.  A  food  like  oatmeal,  cheap  as  a  source  of 
fuel,  protein,  calcium,  phosphorus,  and  iron,  cannot  be 
used  as  the  sole  article  of  diet,  because  its  tendency  is 
to  create  an  acid  condition  in  the  body,  the  alkalinity 
of  its  ash  not  being  sufhcient  to  neutralize  the  acids 
formed  from  its  proteins.  So  with  oatmeal  we  need 
a  fruit  or  a  vegetable  to  supply  this  needed  alkali  in 
the  best  way.  The  same  is  true  of  other  cereals,  of  eggs, 
meat,  and  other  high  protein  foods,  with  the  exception 
of  milk.  It  must  also  be  borne  in  mind  that  fruits 
are  exceedingly  useful  in  counteracting  constipation 
and  intestinal  putrefaction.     In  the  well-balanced  diet, 


a40  FEEDING  THE  FAMILY 

therefore,  fruits  and  vegetables  have  a  real  place, 
aside  from  their  fuel  and  iron  value,  and  at  least  as 
much  money  should  be  spent  for  them  as  for  meat, 
eggs,  and  fish. 


CHAPTER  XIV 

FOOD   FOR  THE   FAMH^Y   GROUP:    FOOD 
PLANS  AND   DIETARIES 

A  SIMPLE,  well-balanced  menu  provided  from  day  to 
day  for  a  family  group  of  healthy  persons  with  reason- 
able appetites  ought  to  go  a  long  ways  toward  insuring 
the  continuance  of  health,  and  we  have  in  experience 
abundant  evidence  that  it  will  do  so.  The  suggestions 
which^have  been  made  in  the  preceding  chapters  in 
regard  to  the  special  needs  of  persons  of  different  ages 
and  occupations  can  be  in  the  main  carried  out  without 
detailed  calculations  of  quantities  consumed  or  of  food 
values  obtained.  But,  since  the  fundamental  basis  of 
nutrition  is  in  the  last  analysis  a  quantitative  matter, 
the  housewife  has  a  surer  grasp  on  the  situation  if  she 
can  now  and  then  make  a  study  of  the  amounts  of  nutri- 
tive material  which  her  group'  is  actually  consuming. 
She  will  in  this  way  find  out  whether  there  is  a  tendency 
toward  over-  or  under-consumption,  or  toward  a  one- 
sided diet,  and  can  modify  her  table  accordingly.  She 
can  also  discover,  if  she  will,  whether  she  is  getting  a 
good  return  for  the  money  invested  in  her  table  supplies. 

It  is  proposed,  therefore,  in  this  chapter,  to  describe  a 
R  241 , 


242 


FEEDING  THE  FAMILY 


simple  way  of  planning  family  dietaries  and  to  give 
some  illustrations  of  what  can  be  done  with  different 
sums  of  money  towards  securing  nourishing  fare. 

Planning  a  Family  Dietary 

Since  energy  is  the  fundamental  requirement  in  nutri- 
tion, we  must  have  at  the  outset  some  idea  of  the  fuel 
needs  of  our  family  group.  Let  us  take  for  illustration 
a  family  consisting  of  a  professional  man,  a  woman 
doing  all  but  the  heaviest  household  tasks,  a  baby  one 
year  old,  a  boy  three  years  old,  two  girls,  six  and  nine, 
a  boy  of  twelve,  and  a  grandmother  of  ninety.  From 
the  data  in  preceding  chapters  we  may  estimate  the 
requirements  of  the  group  as  follows  (assuming  average 
body  weights) : 

Fuel  Requirements  of  the  Family 


Member  or  Family 


Man     .  . 

Woman  . 
Baby 

Boy     .  . 

Girl      .  . 

Girl      .  . 

Boy      .  . 

Woman  . 

Total 


Age 


40 

37 

I 

3 
6 

9 
12 
90 


Weight 
Pounds 


154 

125 

21 

35 
41 
S6 
75 
no 


Protein 
Calories  ' 


277-415 
225-338 
84-126 
140-210 
139-208 
184-276 
225-338 
150 


I 424-206 I 


Total 
Calories 


2770 

2250 

840 

1400 

1394 
1848 
2250 
1500 


14,252 


^  Allowing  10  to  15  per  cent  of  total  fuel  in  the  form  of  protein,  which 
will  be  sufficient  to  cover  all  nitrogen  requirements. 


FOOD  PLANS  AND  DIETARIES  243 

Thus  we  find  the  total  fuel  requirement  of  our  group 
is  about  14,000  Calories.  In  the  typical  family,  consist- 
ing of  father,  mother,  and  three  children  under  fifteen, 
where  the  man^s  occupation  is  sedentary,  the  energy 
requirement  usually  ranges  from  8500  to  10,000  Calories 
per  day,  depending  upon  the  ages  of  the  children.  In 
a  family  of  the  same  size,  where  the  father  is  doing 
manual  labor  and  often  the  mother  also,  the  requirement 
will  range  from  12,000  to  14,000  Calories  as  a  rule.  The 
exact  fuel  intake  will  fluctuate  somewhat  from  day  to 
day,  of  course,  with  minor  changes  in  the  degree  of 
activity  of  different  members  of  the  family,  so  all  the 
housewife  need  aim  to  do  is  to  keep  the  fuel  supply 
fairly  constant,  without  trying  to  make  exact  calcula- 
tions. A  little  care  will  prevent  a  feast  of  Calories  one 
day  and  a  famine  the  next. 

Essentials  in  the  Family  Dietary 

As  a  working  basis  in  building  up  the  family  dietary, 
it  is  a  good  plan  to  make  first  a  list  of  the  food  materials 
which  need  to  be  included  in  the  day's  rations,  no  matter 
what  the  particular  menu.  For  the  group  which  we  are 
using  by  way  of  illustration  there  should  be  provided : 

Milk  for  all  the  children  —  one  quart  apiece  if  possible 
Fruit  juice  for  the  one-year-old 
One  kind  of  fruit  for  the  others 

Cereal  for  all  the  children  —  preferably  for  all  the  family 
A  mild  green  vegetable  for  the  three-  and  six-year-olds 
One  kind  of  green  vegetable  for  all  the  others  except  the  baby 
Eggs  for  at  least  the  three  younger  children  and  some  protein  dish 
(meat  or  a  meat  substitute)  for  the  rest 


244 


FEEDING  THE  FAMILY 


To  this  list  may  be  added  those  staples  which  are  likely 
to  appear  in  every  day's  menu,  such  as  bread  and 
butter. 

An  estimate  can  quickly  be  made  of  the  fuel  that  will 
be  supplied  by  these  essentials  of  the  diet. 


Milk  (5  quarts  for  children,  i  for  adults) 

Cereal  for  all 

Eggs  (3  eggs  and  i  yolk) 

Fruit  and  fruit  juice 

Green  vegetable 

Bread 

Butter 

Meat  or  meat  substitute 


Calories 


4050 
600 
260 

525 

225 

1500 

1500 

800 


Planning  the  Menu 

Keeping  in  mind  the  fact  that  we  are  going  to  in- 
clude the  above  in  the  day's  menu,  we  may  next  decide 
on  the  dishes  which  are  to  be  served  for  some  particular 
day.  Usually  the  dinner  will  be  planned  first,  as  the 
most  formal  and  substantial  meal,  and  the  meat  dish 
taken  as  the  key  note.  Suppose,  then,  we  are  to  have 
baked  fish,  as  halibut.  This  gives  us  a  characteristic 
protein  food,  but  not  in  a  highly  flavored  form.  We 
may,  therefore,  have  a  soup  and  salad  of  pronounced 
flavor,  and  develop  the  following  menu  of  simple,  w^hole- 
some  dishes  of  which  most  of  the  family  may  partake, 
thus  saving  the  labor  of  preparing  special  dishes  for  the 
very  young  and  the  very  old. 


FOOD  PLANS  AND  DIETARIES  245 

Dinner 

Consomme 

Baked  halibut,  egg  sauce 

Potatoes  on  the  half  shell 

String  beans,  buttered 

Bread  and  butter 

Tomato  salad,  French  dressing 

Apple  snow  with  boiled  custard 

Lady  fingers 

This  will  serve  for  the  father,  the  mother,  and  the 
two  older  children  as  it  stands,  and  for  the  grandmother 
with  the  omission  of  the  egg  sauce,  salad,  and  lady 
fingers,  and  a  serving  of  the  custard  part  of  the  apple 
float  for  her  dessert.  Her  bread  should  be  toasted  or 
zwiebach  be  used.  If  this  dinner  be  served  at  night, 
the  younger  children  will  have  a  simple  supper  before- 
hand; the  baby  at  5.30  and  the  three-  and  six-year-olds 
at  the  same  time  or  just  afterwards.  It  is  always  an 
advantage  to  serve  the  young  children  at  a  separate 
table,  at  least  for  all  but  one  meal.  Usually  their  meal 
hours  do  not  coincide  with  those  of  the  older  members 
of  the  family,  and  if  they  do  come  to  the  adult  table 
they  need  the  undivided  attention  of  some  one  to  super- 
vise their  eating.  If  that  person  is  the  mother,  she  does 
not  have  a  chance  to  eat  her  own  meal  satisfactorily, 
and  often  goes  undernourished.  The  children  at  their 
own  table  are  less  distracted  by  foods  which  they  may 
not  share,  and  more  care  can  be  given  to  their  table 
manners,  —  a  very  important  part  of  their  education, 
for  eating  habits  once  formed  are  hard  to  break,  and 


246  FEEDING  THE  FAMILY 

good  ones  are  a  valuable  hygienic  and  social  asset  for 
every  child. 

The  character  of  the  luncheon  will  depend  largely 
upon  the  breakfast  and  the  occupations  of  the  different 
members  of  the  family.  In  the  city,  some  are  likely  to 
be  away  from  home  at  midday,  and  luncheon  is  a  less 
formal  meal  than  where  all  gather  together  at  noontime. 

Having  planned  the  dinner,  it  is  best  to  decide  on  the 
breakfast  next.  Assuming  that  a  medium  weight  break- 
fast suits  this  family  best,  we  might  have 

Breakfast 

Oranges 

Wheatena  with  cream 

Puffy  omelet  with  bacon 

Toast 

Coffee  for  adults 

Milk  for  children 

Before  this  is  served,  the  baby  will  have  had  a  cup  of 
warm  milk  at  six  o'clock,  and  the  three-year-old  will  have 
his  breakfast  just  before  the  family  breakfast  (7  a.m.), 
or,  if  the  hours  for  the  two  coincide,  he  may  take  his 
with  the  rest  —  orange  juice,  wheatena  with  top  milk, 
toast,  and  milk  to  drink.  After  breakfast  the  baby  will 
have  one  or  two  tablespoons  of  orange  juice  (8  a.m.) 
and  at  ten  o'clock  both  these  youngest  children  will  have 
their  lunch :  strained  oatmeal  jelly  with  top  milk  and 
milk  to  drink,  —  or  milk  modified  with  cereal  gruel,  —  for 
the  baby,  a  glass  of  milk  and  a  piece  of  stale  bread 
or  hard  cracker  for  the  three-year-old.     It  is  to  be  hoped 


FOOD  PLANS  AND  DIETARIES  247 

that  the  six-year-old  will  have  a  glass  of  milk  and  a 
cracker  in  the  middle  of  the  morning  at  school. 

Assuming  that  luncheon  will  be  served  for  all  the 
family  except  the  two  youngest,  a  suitable  menu  to  fit 
the  day's  scheme  would  be : 

Luncheon 

Creamed  chicken  on  toast 

Baked  bananas 

Boston  brown  bread  and  butter 

Rice  pudding 

Tea  for  adults 

Milk  for  children 

This  luncheon  will  need  no  modification  for  the  six- 
year-old  except  that  the  cream  sauce  only  from  the 
creamed  chicken  will  be  served  on  her  toast. 

After  the  family  luncheon  the  baby  will  have  another 
meal  (2  p.m.),  consisting  of  milk,  egg  yolk,  and  possibly 
a  Httle  stale  bread  to  chew;  the  three-year-old  will  at 
the  same  time  have  a  soft-cooked  egg,  some  toast,  some 
strained  vegetable  or  some  of  the  baked  banana  served 
in  the  regular  luncheon,  rice  pudding,  and  milk  to  drink. 

In  the  evening,  before  the  family  dinner,  the  three 
youngest  will  have  their  suppers :  the  baby,  milk  and 
cereal  jelly,  or  milk  modified  with  a  cereal  gruel;  the 
three-year-old,  cereal  and  milk,  bread  and  butter,  a 
little  of  the  custard  which  is  served  with  the  apple  snow 
for  the  family  dinner,  and  milk  to  drink ;  the  six-year- 
old,  cereal  and  milk,  bread  and  butter,  apple  snow,  lady 
fingers,  and  milk  to  drink.     It  would  be  an  easy  matter 


24^  FEEDING  THE  FAMILY 

to  arrange  for  baked  potatoes  for  these  two  children's 
suppers,  since  potatoes  on  the  half  shell  form  part  of  the 
family  dinner. 

Late  in  the  evening  (lo  p.m.),  the  baby  may  require  a 
bottle  of  warm  milk,  and  the  grandmother  will  enjoy  a 
hot,  nutritious  beverage  (such  as  hot  milk,  plain  or 
flavored)  and  a  cracker;  but  these  meals  entail  little 
work  by  way  of  preparation. 

It  is  possible,  therefore,  by  choosing  simple,  easily 
digested  foods  for  the  general  menu  (which  are  good  for 
everybody),  to  provide  for  the  special  needs  of  the  chil- 
dren without  much  extra  cooking,  even  if  meals  must  be 
served  at  a  good  many  times  during  the  day. 

Calculation  of  the  Family  Dietary 

Having  now  estimated  the  quantitative  needs  of  our 
family  for  protein  and  fuel,  and  planned  a  menu  designed 
to  give  everybody  something  suitable  to  eat,  our  next 
aim  is  to  find  out  how  nearly  this  will  fulfill  the  theo- 
retical requirements.  We  must  make  a  list  of  the 
amounts  to  be  served  and  then,  by  reference  to  the 
tables  in  the  Appendix,  especially  those  of  loo- Calorie 
portions  (Table  I),  and  those  giving  food  values  in 
terms  of  common  measures  (Table  II),  we  can  very 
quickly  estimate  fuel  values  for  the  day.  The  dietary 
is  given  in  detail  below : 


FOOD  PLANS  AND  DIETAIUES  249 

Family  Dietary  Number  I 
Fuel  Value:  about  14,400  Calories  Cost:  if-2^  per  100  Calories 


Food 

Measukje 

Protein 
Calories 

Total 
Calories 

Breakfast  : 

Milk  for  baby 

Milk  for  3-year-old       .     .     . 
Wheatena  for  3-year-old  ^     . 
Orange  juice  for  baby       .     . 
Orange  juice  for  3-year-old 

Oranges  for  6 

Wheatena  for  6  ^      .     .     .     . 
Omelet  for  6 

eggs        

milk        

bacon     

Toast  for  6 

Butter  for  6 

Milk  for  older  children     .     . 
Milk  for  coffee  2  and  cereal  . 
Sugar  for  coffee       .... 
Coffee  for  adults      .     .     .     . 

I  cup 
I  cup 
4  tbsp. 

1  tbsp. 
3  tbsp. 

3  large 
3I  cups 

4  eggs 
i  cup 

12  small  pieces 
10  slices  bread 

5  tbsp. 
3  cups 
3  cups 

2  tbsp.  (scant) 

2  tbsp. 
icupj 
Icupj 

5  cup 

1  slice 

f  cup 

2  crackers 

34 

34 

4 

20 
63 

100 
17 
39 
70 

5 
102 
102 

3 
34 

26 
7 

26 
5 

170 
170 

33 
II 

33 
300 

525 

280 

85 
300 
500 
500 
510 
Sio 
100 

Lunches : 

10   A.M. 

For  baby : 

Oatmeal  jelly 

Milk  for  jelly 

MUk  to  drink 

For  3-year-old : 

Milk 

Bread 

For  6-year-old : 

Milk 

Crackers 

4027 

16 

170 

127 
50 

127 
50 

540 

^  Cf .  farina.  2  xhe  milk  is  estimated  as  whole  milk 

throughout,  assuming  that  it  will  be  skimmed,  the  top  used  for  coffee, 
cereal,  and  pudding,  and  the  rest  for  cooking  and  drinking. 


250 


FEEDING  THE  FAMILY 


Food 


Measure 


Protein 
Calories 


Family  Luncheon  (for  6) 
Creamed  chicken 

on 

toast       

Baked  bananas  .  .  . 
Boston  brown  bread     . 

Butter 

Rice  pudding  II  ^  .  . 
Milk  for  children  .  . 
Sugar  for  tea  .  .  . 
Tea  for  adults     .     .     . 

Afternoon  Meals: 

2    P.M. 

For  baby : 

Egg  yolk     .     .     .     . 

Bread 

Milk 

For  3-year-old : 

Egg 

Toast 

Butter 

Sifted  pea  pulp    .     . 

Rice  pudding  II  ^ 

Milk 

S-30  P.M. 
For  baby : 

Oatmeal  jelly  .     .     . 

Milk  for  cereal     .     . 

Milk  to  drink  .     .     . 
For  3-year-old : 

Steamed  rice   .     .     . 

Milk  for  rice    .     .     . 

Bread 

Butter 

Boiled  custard     .     . 

Milk  to  drink  .     .     . 


if  cups 

6  slices 
6  bananas 
lo  slices 
5  tbsp. 
If  cups 
3  cups 
2  tbsp. 


I  yolk 
i  slice 
I  cup 

I  egg 
I  slice 
I  tsp. 
I  tbsp. 
i  cup 
f  cup 


2  tbsp. 

¥  cup  I 

-I  cup  J 

i-  cup 
I  cup 
I  slice 
I  tsp. 


144 

30 

50 

5 

72 

102 


I  cup 


II 

3 

34 

25 
7 

3 
12 
26 


3 
34 

3 
II 

7 

13 
26 


1  See  Table  III,  Appendix,  p.  383. 


FOOD  PLANS  AND  DIETARIES 


251 


Food 


Measure 


Protein 
Calories 


For  6-year-old  : 

Steamed  rice  .... 
Milk  for  rice   .... 

Bread 

Apple  snow  .... 
Boiled  custard  .  .  . 
Lady  fingers  .... 
Milk  to  drink .... 

Family  Dinner: 

Bouillon  for  5  .... 
Baked  halibut  for  5  .  . 
Egg  sauce  for  4 

white  sauce      .... 

egg 

Potatoes  on  half  shell  for  4 

potatoes      

butter 

milk        

Buttered  string  beans  for  5 

beans 

butter 

Bread  for  5 

Butter  for  5 

Tomato  salad  for  4       ,     . 

tomatoes 

lettuce 

French  dressing    .     .     . 
Apple  snow  for  5     .     .     . 

with 

boiled  custard      .     .     . 
Lady  fingers  for  4    .     .     . 


Night  Lunches: 

10   P.M. 

Milk  for  baby 
Hot  milk 
Cracker 


for  grandmother 


2-  cup 
icup 
2  slices 
¥  cup 
i  cup 
2  fingers 
§  cup 


3  cups 
2ioz.(rawwt.) 


I  cup 
I  egg 


2  very  large 
2  tbsp. 
i  cup 


2i  cups 
I  tbsp, 
6  slices 
3  tbsp. 


4  medium 
8  leaves 
4^  tbsp.^ 
2  cups 

if  cups 
8  fingers 


f  cup 
I  cup 
I  cracker 


6 
17 

2 

13 
10 
26 


63 
366 

57 


56 


23 


42 
3 


65 
40 


Total  for  day 


7^  tbsp.  served ;  3  tbsp.  lost  on  plates. 


252  FEEDING  THE  FAMILY 

Comparing  our  totals  with  the  estimated  day^s  re- 
quirements, we  find  that  we  have  almost  our  full  quota 
of  fuel,  and  a  very  Kberal  supply  of  protein,  much  of 
which  is  from  milk,  so  that  we  know  it  will  satisfy  the 
protein  needs  of  the  growing  children  in  the  best  possi- 
ble way.  The  adults  will  get  their  protein  largely  from 
the  halibut,  chicken,  and  eggs,  supplemented  by  milk, 
cereals,  and  bread.  Checking  off  the  Est  of  essentials 
for  the  diet  (see  page  243)  we  find  that  we  have  used  a 
little  over  six  quarts  of  milk,  nearly  600  Calories  of 
cereal  in  the  form  of  oatmeal  and  wheatena ;  have  sup- 
plied five  eggs  and  one  yolk  in  addition  to  those  used  in 
the  egg  sauce,  apple  snow,  custard,  and  lady  fingers; 
over  900  Calories  in  the  form  of  fruit;  226  in  green 
vegetables  (string  beans,  tomatoes,  lettuce,  pea  pulp) ; 
fully  1500  each  in  butter  and  bread;  and  a  little  more 
than  1000  in  the  halibut,  eggs,  and  chicken.  Hence,  we 
have  a  good  representation  of  the  different  kinds  of  food 
stuffs,  so  that  without  calculation  we  can  safely  say  that 
the  ash  constituents  are  properly  supplied,  and  the  diet- 
ary shows  that  protein  and  total  fuel  are  fully  adequate. 

Thus,  by  following  a  simple  general  plan,  and  using  our 
knowledge  of  food  values  to  help  in  arranging  an  attrac- 
tive menu,  we  can  get  a  good  family  dietary  without  great 
difficulty,  if  we  do  not  have  to  count  cost  too  closely. 

Cost  of  the  Family  Dietary 

The  dietary  just  planned  will  probably  cost  from 
$2.50  to  $2.85  per  day,  or  from  one  and  three-fourths 
to  two  cents  per  100  Calories,  depending  upon  the  local- 


FOOD  PLANS  AND  DIETARIES  B55 

ity,  provided  milk  costs  nine  cents  per  quart  and  eggs 
about  three  cents  apiece.  With  milk  at  six  or  seven 
cents  per  quart  and  eggs  not  over  two  and  one-half  cents 
apiece,  fruit  and  vegetables  correspondingly  cheap,  it 
would  be  possible  to  purchase  such  food  for  one  and  one- 
half  cents  per  100  Calories,  but  hardly  for  less.  It  must 
be  remembered  that  in  these  estimates  nothing  is  allowed 
for  kitchen  or  table  waste,  beyond  the  unavoidable  losses 
in  paring  vegetables,  discarding  meat  bones,  etc.  If 
the  cook  spoils  food  in  the  kitchen,  or  leaves  it  in  the 
cooking  utensils  through  careless  heating  or  bad  scrap- 
ing ;  if  she  is  not  careful  to  save  every  bit  of  edible  food 
which  comes  back  from  the  dining  room,  the  food  bills 
will  go  up,  even  though  the  family  has  no  more  to  eat. 
Scientifically  speaking,  bread  crumbs  have  the  same  food 
value  as  freshly  cut  slices  of  bread,  bits  of  meat  on  bones 
are  as  nutritious  as  handsome  roasts,  sour  milk  as  valu- 
able as  sweet.  Every  Calorie  thrown  away  either  de- 
prives the  family  of  nutriment  which  it  needs  or  adds 
to  the  total  cost  of  its  food  supply.  At  the  table  there 
is  often  much  carelessness  about  leaving  food  on  indi- 
vidual plates,  breaking  bread  or  rolls  and  eating  only  a 
small  portion,  and  otherwise  performing  a  kind  of  "dog 
in  the  manger'^  act,  refusing  to  eat  and  spoiling  the  food 
for  others.  Careful  supervision  of  the  serving  will  help 
to  prevent  this,  and  children  should  be  early  trained 
to  a  sense  of  responsibility  about  the  waste  of  food.  In 
public  places,  where  strangers  are  fed,  it  is  not  possible 
to  gauge  accurately  their  probable  consumption  and 
serve  accordingly ;  consequently  the  table  waste  is  often 


254  FEEDING  THE  FAMILY 

great,  but  at  the  home  table,  where  individual  require- 
ments can  easily  be  studied,  there  is  little  excuse  for 
table  waste. 

A  food  budget  of  $2.50  per  day  means  $900  a  year 
for  this  item  of  family  expenditure  alone.  To  justify 
such  an  outlay,  an  income  of  at  least  three  times  this 
amount  would  be  required,  if  the  family  is  to  have  cloth- 
ing and  shelter  at  all  commensurate  in  quality  with  the 
food,  and  opportunity  to  satisfy  its  *' higher"  or  intel- 
lectual and  spiritual  needs,  such  as  education  for  the 
children,  books,  travel,  music,  entertainments,  gifts  to 
church  and  charity,  and  other  good  things  which  require 
money.  ^ 

Reducing  the  Cost  of  the  Dietary 

The  majority  of  families  do  not  have  incomes  of 
$3000  or  more  a  year ;  most  housewives  must  spend  less 
than  one  and  three-fourths  to  two  cents  per  100  Calories 
on  their  food  in  order  to  ha^^e  money  for  decent  clothing 
and  shelter  and  any  ''higher  life"  at  all.  Yet  these  fami- 
lies have  need  of  being  well  nourished  and  wish  to  enjoy 
some  of  the  esthetic  pleasure  of  a  well-set  table.  Sup- 
pose, for  instance,  that  we  wish  to  reduce  the  cost  of  the 
foregoing  dietary  to  between  one  and  one-fourth  and 
one  and  one-half  cents  per  100  Calories,  making  a 
total  cost  of  from  $1.75  to  $2.10  per  day.     In  our  first 

1  It  is  usually  estimated  that,  with  an  income  of  $2000  to  $4000,  25 
per  cent  will  be  spent  for  food,  but  the  family  under  consideration  here  is 
larger  than  that  taken  as  "typical,"  the  latter  including  only  five  persons 
—  two  adults  and  three  children  under  fourteen  years  of  age,  A  more 
liberal  proportion  for  food  would  be  justifiable  in  the  present  case. 


FOOD  PLANS  AND  DIETARIES  255 

dietary  we  have  used  a  liberal  supply  of  fresh  fruit 
and  vegetables,  and  as  these  are  expensive  items  when 
considered  as  sources  of  fuel,  we  may  cut  down  the 
amount  somewhat,  using  only  one  kind  of  fresh  fruit 
and  one  fresh  vegetable  in  a  single  day,  or  we  may 
substitute  canned  or  dried  fruit  for  the  fresh.  While 
the  milk  seems  to  occupy  a  large  place,  its  value  and 
economy  has  already  been  demonstrated,  and  as  long 
as  the  average  cost  of  the  dietary  is  over  one  cent  per 
100  Calories  it  can  be  used  freely  to  advantage.  Eggs 
are  usually  expensive,  and  can  be  omitted  for  breakfast, 
in  the  sauce  for  the  fish,  and  the  dessert,  and  cookies 
substituted  for  the  lady  fingers.  Chicken  is  an  expen- 
sive form  of  meat  and,  while  not  much  is  used,  the  cost 
could  be  lowered  by  substituting  dried  beef,  without 
changing  the  form  of  the  menu.  The  fish  used  in  the 
dinner  is  usually  not  very  dear  and  may  be  retained. 
The  consomme  adds  little  food  value  and,  unless  made 
of  material  not  valuable  for  other  purposes,  can  be 
omitted.  Keeping  in  mind  the  essentials  first  laid  out 
for  this  dietary  (see  page  243)  and  these  possible  changes, 
we  may  plan  a  second  menu  at  lower  cost,^  an  illustration 
of  which  is  given  below. 

^  The  table  in  the  Appendix  showing  groups  of  foods  at  different  price 
will  be  helpful  in  this  connection.    See  pp.  426-429. 


^S6 


FEEDING  THE  FAMILY 


Menu  I 
Breakfast  : 

Oranges  (very  large) 
Wheatena  with  cream  (top 

milk) 
Puffy  omelet  with  bacon 
Toast 

Coffee  for  adults 
Milk  for  children 


Menu  II 
Breakfast  : 

Oranges  (smaller) 
Wheatena   with   cream    (top 

milk) 
Toast 

Coffee  for  adults 
Milk  for  children 


Luncheon  : 

Creamed  chicken  on  toast 
Baked  bananas 
Boston  brown  bread 
Rice  pudding 
Tea  for  adults 
Milk  for  children 


Luncheon  : 

Creamed  dried  beef  on  toast 
Baked  bananas 
Boston  brown  bread 
Rice  pudding 
Tea  for  adults 
Milk  for  children 


Dinner: 

Consomme 

Baked  halibut,  egg  sauce 

Potatoes  on  the  half  shell 

String  beans,  buttered 

Bread  and  butter 

Tomato  salad,  French  dress- 
ing 

Apple  snow  with  boiled  cus- 
tard 

Lady  fingers 


Dinner: 

Baked  halibut,  white  sauce 

Potatoes  on  the  half  shell 

String  beans,  buttered 

Bread  and  butter 

Cold  slaw 

Chocolate  blancmange   with 

thin  cream  and  sugar 
Plain  cookies 


That  the  second  menu  will  answer  the  food  require- 
ments of  the  family  quite  as  well  as  the  first  is  shown 
by  the  following  calculations. 


FOOD  PLANS  AND   DIETARIES 


257 


Family  Dietary  Number  II 
Fuel  Value :  about  14,400  Calories  Cost :  ii-ii|if  per  100  Calories 


Food 


Breakfast  : 

Milk  for  baby  .... 
Milk  for  3-year-old  .  . 
Wheatena  for  3-year-old  . 
Orange  juice  for  baby  .  . 
Orange  juice  for  3-year-old 
Oranges  for  6  .... 
Wheatena  for  6        ... 

Toast  for  6 

Butter        

Milk  for  older  children  . 
Milk  for  coffee  and  cereal . 
Sugar  for  coffee  .  .  . 
Coffee  for  adults      .     .     . 

Lunches : 

10   A.M. 

For  baby : 

Oatmeal  jelly  .... 

Milk  for  jelly  .... 

Milk  to  drink  .... 
For  3-year-old : 

Milk 

Bread 

For  6-year-old : 

Milk 

Crackers 


Family  Luncheon  (for  6) : 

Creamed  dried  beef  II  ^ 

on  toast .... 

Baked  bananas   .     .     . 

Boston  brown  bread     . 

Butter        

Rice  pudding  II  ^     .     . 


Measure 


I  cup 
I  cup 

4  tbsp. 

1  tbsp. 
3  tbsp. 

3  medium 
si  cups 
10  slices 

5  tbsp. 
3  cups 
3  cups 

2  tbsp.  (scant) 


2  tbsp. 
icupl 
I  cup] 

I  cup 
I  slice 

1  cup 

2  crackers 


3  cups 
6  thin  slices 
6  bananas 
10  slices 
5  tbsp. 
i^  cups 


Protein 

CALORrES 


34 

34 

4 


14 
63 
70 

5 
102 
102 


3 

34 

34 

7 

26 

S 


212 
36 
30 
so 
5 
72 


^  See  Table  III,  Appendix,  pp.  383  and  394. 


258 


FEEDING  THE  FAMILY 


Food 


Family  Luncheon  :  Continued 
Milk  for  children     .     .     . 
Sugar  for  tea       .... 
Tea  for  adults     .... 

Afternoon  Meals: 

2    P.M. 

For  baby : 

Egg  yolk 

Bread 

Milk 

For  3-year-old : 

Egg 

Toast 

Butter 

Sifted  pea  pulp     .     .     . 

Rice  pudding  II  ^      .     . 

Milk 

5 :  30  P.M. 
For  baby : 

Oatmeal  jelly  .... 

Milk  for  jelly  .... 

Milk  to  drink  .... 
For  3-year-old : 

Steamed  rice    .... 

Milk  for  rice    .... 

Bread 

Butter 

Boiled  custard      .     .     . 

Milk  to  drink  .... 
For  6-year-old : 

Steamed  rice  .... 

Milk  for  rice    .... 

Bread 

Chocolate  blancmange 

Plain  cookies  .... 

Milk  to  drink  .... 


Measure 


3  cups 
2  tbsp. 


I  yolk 
\  slice 
I  cup 

I  egg 
I  slice 
I  tsp. 
I  tbsp. 
i  cup 
f  cup 


2  tbsp. 

¥  CUp\ 

I  cup/ 

icup 
icup 
I  slice 
I  tsp. 

3  cup 


h  cup 

1  cup 

2  slices 
\  cup 

2  cookies 
I  cup 


Protein 
Calories 


II 
3 

34 

25 

7 

3 
12 
26 


3 
34 

3 
II 

7 

13 
26 

6 

17 

14 

8 

6 

26 


*  See  Table  III,  Appendix,  p.  383. 


FOOD  PLANS  AND  DIETARIES 


259 


Food 

Measure 

Protein 
Calories 

Total 
Calories 

Family  Dinner: 

Baked  halibut  for  5      ... 
White  sauce  for  4    .     .     .     . 
Potatoes  on  the  half  shell      . 
String  beans,  buttered,  for  5 

Bread  for  5 

Butter  for  5         

Cold  slaw  for  4        .... 
Chocolate  blancmange  for  5 
Top  milk  for  blancmange     . 
Plain  cookies  for  4       ... 

21  oz.  (raw  wt.) 

1  cup 

4  halves 

2  J  cups 
6  shces 

3  tbsp. 
2  cups 

2^  cups 
2  cups 

ID  cookies 

f  cup 
f  cup 
I  cracker 

366 
32 
56 
23 
42 

3 
12 
80 
68 
30 

26 

26 

3 

600 
4cx> 
556 
200 
300 
300 
200 
1000 
340 
500 

Night  Lunches: 

10   P.M. 

Milk  for  baby 

Cracto}f- grandmother 

4396 

127 

127 
25 

279 

Total  for  day 

2106 

14,414 

The  above  dietary  calculation  makes  it  evident  that 
the  changes  in  the  menu  have  not  materially  affected 
the  fuel  value  of  the  diet ;  all  the  items  listed  as  essential 
to  the  family  welfare  (see  page  243)  have  been  included, 
so  that  a  sufficient  supply  of  ash  constituents  is  assured, 
and  the  calculations  also  show  that  there  has  been  no 
decrease  in  the  amount  of  protein,  though  it  is  high 
enough  that  some  reduction  would  not  have  been  objec- 
tionable. The  reason  it  remains  high  in  spite  of  the 
fact  that  seven  eggs  used  in  the  first  dietary  have  been 
left  out  of  the  second  —  thus  decreasing  the  cost  con- 
siderably—  is  that  a  quart  more  milk  has  been  used 


26o  FEEDING  THE  FAMILY 

and  the  creamed  dried  beef  yields  more  protein  than  the 
creamed  chicken,  so  that  the  final  result  is  quite  as  satis- 
factory as  if  the  seven  eggs  had  been  used.  The  changes 
suggested  in  the  fruit  and  vegetables  may  not  always 
mean  much  saving ;  all  depends  upon  season  and  locality 
and  general  market  conditions.  But  cabbage  is  usually 
one  of  the  cheapest  vegetables,  while  fresh  tomatoes  are 
often  rather  dear;  fine,  large  oranges  are  always  more 
expensive  than  medium-sized  ones,  and  the  reduction  in 
the  number  of  fruits  used  in  the  dietary,  by  the  omis- 
sion of  the  apples,  is  also  in  the  nature  of  an  economy, 
since  fruits  are  always  a  relatively  expensive  source  of 
energy.  The  chocolate  blancmange  served  with  top 
milk  gives  nearly  twice  the  fuel  value  of  the  apple  snow 
and  boiled  custard,  but  costs  less  than  one  cent  per  loo 
Calories,  while  the  other  dessert  will  cost  about  one  and 
one-half  cents  per  loo  Calories.  If  these  modifications 
of  the  first  menu  do  not  mean  the  most  effective  cost 
reduction  under  all  circumstances,  they  will  at  least 
show  how  one  may  go  about  the  reduction  of  the  cost  of 
food,  once  a  general  working  plan  has  been  thought  out. 
Dietaries  costing  one  and  one-half  to  two  cents  per 
ICO  Calories  are  comparatively  easy  to  plan ;  milk  may 
be  used  freely,  and  a  variety  of  fruits  and  vegetables 
can  be  obtained,  fresh  or  canned,  with  dried  ones  occa- 
sionally for  variety.  Meats  of  choice  cuts  can  be  pro- 
vided in  moderation,  the  more  expensive  kinds  being 
offset  by  the  introduction  of  a  meat  substitute  or  some 
specially  cheap  cut  now  and  then.  Dietaries  costing 
from  one  to  one  and  one-half  cents  per  loo  Calories 


FOOD  PLANS  AND  DIETARIES  261 

must  be  given  more  thought  in  order  to  keep  them  well 
balanced.  Milk  becomes  a  more  important  item,  tak- 
ing the  place,  to  some  extent,  of  other  protein  and  ash- 
bearing  foods,  especially  expensive  meats  and  fresh 
fruits  and  vegetables.  Eggs  must  be  used  very  little, 
except  for  the  young  children,  and  butter  confined  chiefly 
to  table  use  and  those  dishes  in  which  its  flavor  really 
counts.  In  others,  cheaper  forms  of  fat  may  be  sub- 
stituted. 

Dietaries  Costing  One  Cent  per  100  Calories  or  Less 

If  now  we  wish  to  reduce  the  cost  of  food  to  one  cent 
or  less  per  100  Calories,  distinct  emphasis  will  have  to 
be  placed  on  the  non-perishable,  staple  foods,  such  as 
cereals  and  dried  fruits  and  vegetables,  which  in  the 
main  cost  from  one- third  of  a  cent  to  one  cent  per  100 
Calories,  and  very  sparing  use  will  have  to  be  made  of 
meats  and  fresh  or  canned  fruits  and  vegetables.  In 
the  family  group  under  consideration,  the  children  re- 
quire over  half  the  total  fuel  proposed  as  a  standard. 
Their  food,  as  already  pointed  out  in  the  chapters 
especially  devoted  to  their  requirements,  cannot  be 
provided  as  cheaply  as  that  for  healthy  adults,  because 
of  their  greater  need  of  the  relatively  expensive  building 
materials  —  protein  and  ash.  When  the  cost  of  food  is 
as  high  as  it  is  in  New  York  City,  it  is  difficult  to  provide 
an  ideal  dietary  for  children  for  less  than  one  cent  per 
100  Calories.  Milk  at  eight  or  nine  cents  per  quart 
can  no  longer  be  used  freely,  but  with  care  one  quart  a 
day  per  child  can  be  provided  as  long  as  the  average 


262  FEEDING  THE  FAMILY 

cost  of  the  dietary  is  not  under  three-quarters  of  a  cent 
per  loo  Calories.  Sometimes  economy  can  be  effected 
by  buying  two  grades  of  milk,  the  better  reserved  for  the 
little  children  and  for  table  use,  the  less  expensive  used 
in  cookery.  Condensed  milk  may  also  be  used  in  cookery 
or  for  the  adults,  and  this  is  usually  cheaper  than  fresh 
milk  at  nine  cents  a  quart.  When  the  dietary  costs  less 
than  three-quarters  of  a  cent  per  loo  Calories,  a  quart 
of  milk  per  day  can  be  furnished  only  to  the  children 
under  seven  or  eight  years  of  age,  and  not  more  than  a 
pint  for  each  of  the  others.  Cheap  substitutes  for  the 
rest  of  the  milk  are  soups  made  from  dried  beans,  peas, 
lentils,  or  peanut  butter  for  young  children,  and  these 
legumes  cooked  in  other  ways  for  older  children  and 
adults.  Cereals  from  whole  grains  can  also  be  used  to 
advantage  to  supplement  the  milk.  The  purchase  of 
butter  is  seldom  wise  when  the  dietary  is  to  cost  less 
than  one  cent  per  loo  Calories.  Oleomargarine  is  equally 
valuable  as  fuel,  and  when  fresh  is  sweet  and  clean  and 
good  —  much  better  than  inferior  butter,  which  lacks 
the  fine  texture  and  flavor  which  we  pay  for  in  high- 
priced  butter.  Still  cheaper  fats  than  oleomargarine 
can  be  used  in  cookery,  such  as  the  lard  substitutes 
made  from  cottonseed  oil,  suet,  carefully  tried  out  beef 
fat,  and  salt  fat  pork.  Cottonseed  oil  is  equal  in  fuel 
to  olive  oil  and  costs  much  less. 

Dried  fruits  and  vegetables  must  be  very  largely  sub- 
stituted for  fresh.  Bananas  are  usually  cheap,  and  at 
certain  seasons  so  are  apples  and  oranges.  Other  fresh 
frxiits  must  be  purchased  with  care  and  only  when  their 


FOOD  PLANS  AND  DIETARIES  263 

cost  is  at  its  very  lowest.  Bananas  may  be  regarded 
as  a  staple  fresh  fruit,  high  in  fuel  value,  low  in  price, 
and  easy  to  prepare.  They  are  often  cheapest  when 
at  their  best,  i.e.,  when  the  skins  have  darkened  and  the 
fruit  is  soft,  though  still  firm.  Digestive  difficulties 
usually  arise  from  eating  them  too  green  or  too  fast. 
As  they  ripen,  considerable  starch  is  changed  to  sugar, 
so  they  have  a  higher  flavor  as  well  as  greater  digesti- 
bility when  fully  ripened.  Baking  the  ripe  banana  in 
the  skin,  if  properly  done,  produces  a  more  succulent 
food  of  fine  flavor.  They  must  be  quickly  baked  till 
soft  and  the  juice  begins  to  flow,  but  no  longer,  or  the 
juice  all  oozes  out  and  they  become  tough  and  dark  and 
lose  much  of  their  flavor.  Bananas  baked  before  the 
skins  darken  will  never  be  as  palatable  as  the  fully 
ripened  ones,  though  they  are  more  digestible  than  if 
eaten  raw.  Unripe  bananas  are  best  baked  without  the 
skins  and  basted  with  a  syrup.  These  may  be  used  as  a 
dessert,  while  those  baked  in  the  skins  may  take  the 
place  of  a  vegetable  in  the  menu.  Bananas  can  be 
mashed  and  stewed  with  a  little  water,  flavored  with 
lemon  juice  and  sugar,  making  a  palatable  sauce.  The 
many  and  varied  uses  of  apples  are  too  well  known  to 
require  comment.  It  is  upon  the  dried  fruits,  however, 
that  emphasis  is  to  be  placed  in  economical  dietaries. 
Dates,  raisins,  prunes,  peaches,  figs,  apricots,  and 
apples  may  usually  be  obtained  for  less  than  one  and 
one-half  cents  per  100  Calories  (dates  for  less  than  one 
cent),  and  their  uses  are  many  and  varied.  Dates,  figs, 
raisins,  and  apples  will  make  bread  crumbs  or  flour  and 


264  FEEDING  THE  FAMILY 

cheap  fat  acceptable  in  the  form  of  steamed  puddings  or 
plain  cake.  Raisins  make  a  good  sauce  when  stewed 
tender  in  a  little  water;  their  own  store  of  sugar  will 
make  it  sufficiently  sweet.  These  stewed  raisins  may 
be  used  over  rice  or  cornstarch  blancmange  as  a  change 
from  milk.  Dates  may  also  be  cooked  soft  in  a  little 
water,  then  put  through  a  coarse  sieve,  making  a  palat- 
able marmalade  without  added  sugar.  The  addition  of 
a  little  sugar  and  lemon  juice  will  make  a  richer  sauce, 
however.  Dates  make  an  excellent  filling  for  sand- 
wiches ;  or  chopped  dates,  figs,  and  raisins  may  be  com- 
bined. Dates  may  be  served  with  breakfast  cereals, 
being  especially  good  with  wheat  preparations.  Raisin 
or  date  bread  will  be  appreciated  by  children.  The 
fruit,  cut  in  small  pieces,  is  added  to  the  dough  when 
kneading  for  the  pan. 

Stewed  figs,  served  in  their  own  juice  or  with  milk  or 
cream,  make  a  pleasing  dessert.  Prunes  are  often  badly 
cooked  and  not  as  highly  esteemed  as  they  might  be. 
Long,  slow  cooking  in  plenty  of  water  to  cover  them  well 
is  necessary  to  make  them  soft  and  juicy,  no  sugar  being 
added  during  the  process.  When  done,  they  should  be 
moderately  sweetened  and  allowed  to  stand  at  least 
twenty-four  hours  before  serving.  They  will  then  be 
plump  and  well  seasoned  to  the  center.  Prunes  of  the 
cheapest  grades  are  often  little  but  skin  and  stone,  and 
even  careful  cooking  will  not  make  them  attractive. 
Hence  it  pays  to  buy  prunes  of  good  quality.  The  addi- 
tion of  a  few  slices  of  lemon  while  cooking  gives  a  pleasant 
change  of  flavor.    Prunes  keep  well,  and  there  are  many 


FOOD  PLANS  AND  DIETARIES  265 

uses  for  them.  Prune  whip  or  prune  souffle,  made  of 
sifted  prune  pulp  and  whites  of  eggs,  is  an  attractive  and 
wholesome  dessert.  The  juice  may  be  stiffened  with 
gelatin  and  served  as  prune  jelly.  Prunes  and  brown 
bread  may  be  baked  with  milk  and  eggs  like  a  plain 
bread  pudding.  A  prune  pie  may  be  made  with  two 
crusts  and  a  filling  of  prune  pulp  thickened  with  a  little 
cornstarch.  Variety  can  be  given  to  the  menu  by  com- 
binations of  the  more  inexpensive  fruits.  Dried  peaches 
stewed  with  raisins,  prunes  stewed  with  apricots,  dates 
baked  with  dried  apples  in  a  pie,  are  all  attractive 
combinations. 

Besides  the  dried  legumes  (peas,  beans,  lentils),  the 
cheapest  vegetables  are  usually  potatoes,  cabbage,  onions, 
carrots,  turnips,  and  parsnips.  While  tomatoes  are 
expensive  as  fuel,  they  have  almost  as  great  value  for 
flavor  as  onions.  Man  demands  a  diet  of  pronounced 
and  varied  flavor;  bread,  cereals,  beans,  potatoes,  and 
the  like  are  too  bland  to  be  wholly  satisfying.  The 
secret  of  making  an  acceptable  dietary  at  a  low  cost  is 
to  develop  the  characteristic  flavor  of  the  mild  foods 
as  far  as  possible  (usually  by  long,  slow  cooking)  and 
to  include  in  the  day's  ration  some  of  the  highly  flavored 
foods.  Tea  and  coffee  are  most  useful  for  flavor,  but 
they  lack  the  ash  constituents  and  fuel  value  which 
the  fruits  and  vegetables  also  contribute,  and  hence 
should  not  be  exclusively  depended  upon.  Too  often 
children  as  well  as  adults  make  a  breakfast  of  nothing 
but  bread  and  coffee.  Cereal  and  milk  would  be  much 
more  wholesome  and  *' staying." 


266  FEEDING  THE  FAMILY 

Meat  is  too  expensive  a  source  of  protein  to  be  de- 
pended upon  for  this  foodstuff.  It  is  to  be  regarded 
rather  as  a  source  of  flavor  and  of  fat.  A  Uttle  salt  pork, 
bacon  or  ham  will  cause  a  large  dish  of  baked  beans 
to  be  relished ;  creamed  salt  fish  or  dried  beef  will  make 
bread  (toast)  or  potatoes  more  acceptable ;  a  small  por- 
tion of  beef  or  mutton  will  give  character  to  a  stew  of 
vegetables  and  dumplings,  or  to  the  pastry  and  gravy 
which  yield  most  of  the  fuel  in  a  meat  pie. 

Aside  from  milk,  the  best  sources  of  protein  will  be 
the  legumes,  including  peanuts,  especially  in  the  form 
of  peanut  butter,  and  the  less  expensive  kinds  of  cheese, 
including  cottage  cheese.  Besides  the  ordinary  baked 
beans  and  bean  soup,  many  attractive  dishes  can  be 
made  from  the  sifted  pulp  of  well-cooked  beans  of  differ- 
ent kinds.  It  may  be  molded  around  a  center  of  sea- 
soned bread  crumbs  and  baked  in  a  loaf  to  be  served  with 
a  brown  or  tomato  sauce ;  or,  again,  a  casserole  may 
be  lined  with  bean  pulp,  the  center  filled  with  corned 
beef  hash,  a  cover  of  pulp  laid  over  it,  and  the  dish 
baked  and  served  with  a  sauce.  Lentils  cooked  and 
ground  in  a  food  chopper  may  be  made  into  an  excellent 
loaf  with  chopped  peanuts  or  chopped  beef. 

Cheese  is  valuable  for  its  flavor  as  well  as  its  food 
value.  The  United  States  Department  of  Agriculture 
has  published  a  bulletin  giving  many  recipes  for  this 
useful  and  economical  food.^  It  will  give  flavor  to  such 
bland  foods  as  rice,  macaroni,  bread,  and  hominy  in  a 
variety  of  ways,  not  fully  appreciated  by  many  house- 
^  Cheese  and  Us  economical  uses  in  the  diet.    Farmers'  Bulletin,  487. 


FOOD  PLANS  AND  DIETARIES  267 

wives.  It  can  be  successfully  combined  with  lentils, 
nuts,  potatoes,  or  tomatoes,  adding  to  their  food  value 
and  giving  an  agreeable  change  from  the  ordinary  ways 
of  preparing  these  foods. 

Family  Dietaries  at  the  Lowest  Cost 

If  we  try  to  plan  a  dietary  for  our  family  requiring 
about  14,000  Calories  at  a  cost  of  less  than  one  cent  per 
100  Calories,  we  shall  find  that  we  cannot  afford  much 
more  than  five  quarts  of  milk  if  we  have  to  pay  seven  or 
more  cents  per  quart  for  it ;  this  will  give  a  quart  apiece 
for  each  of  the  tliree  younger  children,  a  pint  apiece  for 
each  of  the  older  ones,  and  a  pint  for  the  adults.  By 
using  butter  less  freely  than  in  the  other  dietaries,  we 
may  be  able  to  provide  it  here,  but  to  reduce  the  cost 
to  three-quarters  of  a  cent  per  100  Calories  it  will  be 
necessary  to  pay  no  more  than  24  cents  per  pound  — 
the  usual  city  cost  of  oleomargarine,  which  may  be  sub- 
stituted for  all  the  butter.  To  compensate  for  the  re- 
duction in  the  amount  of  butter,  some  increase  in  the 
amount  of  bread,  breakfast  cereal,  and  sugar  has  been 
made.  Prune  pulp  has  been  substituted  for  orange 
juice  for  breakfast  for  the  little  children,  and  bananas 
for  oranges  for  the  rest.  Cereal  coffee  to  which  an  equal 
volume  of  hot  milk  is  added  will  give  the  older  children 
a  wholesome  beverage  and  a  cup  of  this  may  be  more 
satisfying,  though  not  more  nutritious,  than  a  half  cup 
of  milk  would  be.  Eggs  cannot  be  used  every  day, 
even  for  the  young  children,  when  the  cost  of  the  dietary 
must  be  less  than  one  cent  per  100  Calories.     Therefore    . 


268 


FEEDING  THE  FAMILY 


a  rice  pudding  without  eggs  has  been  chosen  and  cookies 
with  very  high  fuel  value  in  proportion  to  the  number  of 
eggs  used.  Oatmeal  cookies  fulfil  this  condition,  though 
oatmeal  wafers  would  be  still  cheaper,  since  they  can  be 
made  without  any  eggs  at  all. 

A  meat  substitute  for  luncheon  —  macaroni  and 
cheese  —  instead  of  creamed  dried  beef,  and  the  use 
of  salt  fish  for  dinner  instead  of  fresh  will  effect  further 
economy.  A  rearrangement  of  Menu  II,  following 
these  ideas,  is  given  below : 


Menu  II 
Breakfast  : 

Granges  (smaller) 
Wheatena  with  cream  (top 

mHk) 
Toast 

Coffee  for  adults 
Milk  for  children 

Luncheon  : 

Creamed  dried  beef  on  toast 

Baked  bananas 

Boston  brown  bread 

Rice  pudding  II  ^ 

Tea  for  adults 

Milk  for  children 
Dinner: 

Baked  halibut,  white  sauce 

Potatoes  on  the  half  shell 

String  beans,  buttered 

Bread  and  butter 

1  See  Table  III, 


Menu  III 
Breakfast  : 

Bananas  (prune  pulp  for  two 
youngest) 

Wheatena  with  milk 

Toast 

Coffee  for  adults 

Cereal  coffee  for  older  children 

Milk  for  younger  children 
Luncheon  : 

Macaroni  and  cheese 

Boston  brown  bread 

Stewed  apricots 

Gatmeal  cookies 

Tea  for  adults 

Milk  for  youngest  children 
Dinner : 

Creamed  salt  cod 

Baked  potatoes 

Boiled  onions 

Bread  and  butter 
Appendix,  p.  383. 


FOOD  PLANS  AND  DIETARIES 


269 


Cold  slaw 

Chocolate  blancmange  with 

thin  cream  and  sugar 
Plain  cookies 


Rice  pudding  III  ^  with  milk 
and  sugar 


Worked  out  in  detail  for  the  family,  as  shown  in  the  die- 
tary below,  this  menu  fulfills  the  requirements  quite  as 
well  as  either  of  the  more  expensive  ones.  Some  changes 
in  the  little  children's  meals  will  be  noted,  as  well  as  those 
for  the  older  children  and  adults,  such  as  the  substitution 
of  prune  pulp  for  breakfast,  the  use  of  some  of  the  macaroni 
without  the  cheese  for  the  three-year-old's  dinner,  split  pea 
instead  of  green  pea  puree,  and  apple  sauce  for  apricots. 

Family  Dietary  Number  III 
Fuel  Value:  about  14,300  Calories  Cost:  f-i^  per  100  Calories 


Food 

Measure 

Protein 
Calories 

Total 
Calories 

Breakfast  : 

Milk  for  baby 

Milk  for  3-year-old       .     .     . 

Wheatena  for  3-year-old 

Prune  pulp  for  baby    .     .     . 

Prune  pulp  for  3-year-old 

Bananas  for  6 

Wheatena  for  6        .... 

Toast  for  6 

Butter  for  6 

Milk  for  cereal  coffee  for 
children  aged  6,  9,  12    .     . 

Milk  2  for  coffee  for  adults     . 

Sugar  for  coffee  and  cereal  for 
adults,  cereal  coffee  for 
children 

I  cup 
I  cup 
4  tbsp. 
i  tbsp. 
I  tbsp. 
6  bananas 
4h  cups 
12  slices 
3  tbsp. 

ih  cups 
3  cups 

6  tbsp. 

34 

34 

4 

I 

30 

72 

84 

3 

51 
102 

170 

170 

33 

25 

50 

600 

600 

600 

300 

25s 
510 

360 

3673 

1  See  Table  III,  Appendix,  p.  383.         ^  See  note  to  Dietary  No.  I. 


270 


FEEDING   THE   FAMILY 


Food 


Measure 


Protein 
Calories 


Lunches  : 

10  A.M. 

For  baby : 

Oatmeal  jelly . 

Milk  for  jelly 

Milk  to  drink 
For  3-year-old : 

Milk .     .     . 

Bread     .     . 
For  6-year-old : 

Milk.     .     . 

Crackers    . 


Family  Luncheon  (for  6) : 
Macaroni  and  cheese 
Boston  brown  bread 

Butter 

Stewed  apricots  .     . 
Oatmeal  cookies 
Milk  for  6-year-old 
Sugar  for  adult's  tea 
Tea  for  adults     .     . 


Afternoon  Meals: 

2    P.M. 

For  baby : 

Egg  yolk     ....... 

Bread 

Milk 

For  3-year-old : 

Split  pea  soup     .... 

Bread 

Butter   ....... 

Finely  chopped  creamed 
macaroni  with  |  egg  .     . 

Apple  sauce 


2  tbsp. 
J  cup  \ 
f  cup  / 

f  cup 
I  slice 


i  cup 

2  crackers 


6  cups 
10  slices 

5  tbsp. 
i^  cups 

6  cookies 

1  cup 

2  tbsp.  (scant) 


I  yolk 
^  slice 
I  cup 

f  cup 
I  slice 
I  tsp. 

h  cup 
I  cup 


3 
34 

26 

7 

26 

5 


204 
50 
5 
24 
88 
26 


II 

3 

34 

26 

7 


30 

I 


FOOD  PLANS  AND  DIETARIES 


271 


Food 


5 :  30  P.M. 
For  baby : 
Oatmeal  jelly  .     . 
Milk  for  jelly  .     . 
Milk  to  drink  .     . 
For  3-year-old : 
Cream  toast    .    . 

Rice  pudding  III  ^ 
Milk  for  pudding 
Sugar  for  pudding 
Milk  to  drink  .     . 
For  6-year-old : 
Cream  toast    .     . 


Rice  pudding  III  ^    . 
Milk  for  pudding 
Sugar  for  pudding    . 

Family  Dinner: 

Creamed  salt  cod  for  5 
Baked  potatoes  for  5  . 
Boiled  onions  for  4 
Bread  for  5  ...  . 
Butter  for  5  ... 
Rice  pudding  III  ^  for  5 
Milk  for  pudding  .  . 
Sugar  for  pudding   .    . 


Night  Lunches: 

10   P.M. 

Milk  for  baby 

Tea  with  |  cup  hot  milk  for 
grandmother        .     .     .     . 

Sugar  for  tea 

Cracker  for  grandmother 

Total  for  day 


Measure 


2  tbsp. 
icup  \ 
f  cup  / 

1 1  slices  toast 
6  tbsp.  sauce 
5  cup 
i  cup 

I  tsp. 
f  cup 

I I  slices  toast 
I  cup  sauce 

f  cup 

1  cup 

2  tsp. 


4  cups 

8  medium 
8  medium 

10  slices 

5  tbsp. 
4  cups 

1 1  cups 
3  tbsp. 


f  cup 


1  cup 

2  tsp. 

I 


cracker 


Protein 
Calories 


3 
34 


19 


33 
12 
17 


243 
88 
26 
70 

5 
80 

SI 


26 

17 

3 


1791 


1  See  Table  III,  Appendix,  p.  383. 


272  FEEDING  THE  FAMILY 

The  food  values  for  the  three  different  menus  are 


Protein  Calories 

Total  Calories 

Menu  I 

2202 

2106 

1 791 

1424-2061 

14,410 
14,414 
14,330 
14,252 

Menu  II 

Menu  III 

Requirement  of  family 

The  protein  in  the  first  two  exceeds  all  demands  of 
necessity,  but  not  far  enough  to  make  it  objectionable 
unless  it  be  from  the  point  of  expense.  In  the  third, 
reduction  in  the  amount  of  milk  and  eggs  brings  the 
protein  within  desirable  limits,  and,  since  it  it  derived 
quite  largely  from  milk,  especially  for  the  children,  there 
can  be  no  question  of  its  being  ample  for  all  body  needs. 
In  fact,  it  is  evident  that  in  this  last  dietary  we  have 
not  reached  the  lowest  cost  at  which  it  is  possible  to 
maintain  our  family,  though  we  have  reached  the  lowest 
point  at  which  it  can  be  done  easily  with  prices  as  high 
as  those  of  New  York  City.  In  any  further  reduction 
especial  care  will  have  to  be  taken  to  keep  the  protein 
and  ash  constituents  adequate,  as  these  are  expensive 
items  in  any  dietary.  It  becomes  increasingly  difficult 
to  provide  variety  of  diet.  Cereal  products,  dried  beans 
and  peas,  a  few  staple  fresh  vegetables,  such  as  potatoes, 
onions,  cabbage,  and  tomatoes  in  limited  quantities, 
dried  fruits,  and  one  or  two  fresh  ones,  as  apples  and 
bananas,  very  fat  meats,  such  as  fat  beef  plate  and  fat 
salt  pork,  and  a  limited  amount  of  milk  must  be  the 
chief   reliance   of   the   housewife.     The   temptation  is 


FOOD  PLANS  AND  DIETARIES  273 

often  great  to  use  large  quantities  of  sugar  and  syrup 
or  molasses  rather  than  cereals,  because  of  the  high 
flavor  and  the  fact  that  these  require  no  cooking.  But 
the  ash  constituents  of  the  grains  and  legumes  assume 
greater  importance  when  fruits,  vegetables,  and  milk 
must  be  limited,  and  it  is  worth  while  to  try  to  make 
acceptable  as  much  oatmeal,  barley,  buckwheat,  whole 
wheat  preparations,  beans,  peas,  and  the  like  as  one 
possibly  can,  these  being  also  good  sources  of  protein. 
The  needs  of  the  children  cannot  be  ideally  met  when  the 
dietary  falls  to  two- thirds  of  a  cent  per  100  Calories,  ex- 
cept in  districts  where  milk  and  fruit  and  vegetables  are 
very  cheap.  With  a  limited  number  of  foods  to  choose 
from,  the  day's  menu  will  be  very  simple,  variety  being 
obtained  by  changes  from  day  to  day  rather  than  by  a 
number  of  different  dishes  in  one  meal.  The  following 
menu  and  dietary  illustrate  what  can  be  done  for  about 
two-thirds  of  a  cent  per  100  Calories,  allowing  one  quart 
of  milk  for  each  of  the  two  youngest  children,  a  pint 
for  each  of  the  others  and  one  pint  for  the  adults  — 
four  quarts  in  all. 

Menu  IV 
Breakfast  : 

Stewed  dried  apples  (prune  pulp  for  baby) 

Cornmeal  mush  with  milk  and  sugar  (oatmeal  for  3-year-old) 

Bread 

Pork  fat 

Sausage  for  father  and  mother 

Cereal  cofifee  for  older  children  and  adults 

Milk  for  youngest  children 

T 


274 


FEEDING  THE   FAMILY 


Luncheon  : 
Baked  samp  with  cheese 
Stewed  raisms 
Brown  bread 
Oleomargarine 
Oatmeal  wafers 
Tea  for  adults 
Cocoa  for  children 

Dinner : 
Beef  stew  with  vegetables 
Bread 

Oleomargarine 
Date  pudding  with  liquid  sauce 

Family  Dietary  Number  IV 
Fuel  Value :  About  14,300  Calories  Cost :  |-|ff  per  100  Calories 


Food 


Breakfast  : 

Milk  for  baby 

Prune  pulp  for  baby  .  .  . 
Milk  for  3-year-old  .  .  . 
Oatmeal  for  3-year-old  .  . 
Dried  apple  sauce  for  3-year- 
old     

Cornmeal  mush  for  6        .     . 
Dried  apple  sauce  for  6     .     . 

Sausage  for  2 

Bread  for  6 

Milk    for    cereal    coffee    for 
children  aged  6,  9,  12    .     . 
Milk  for  coffee  for  adults 

Milk  for  mush 

Sugar         


Measure 


I  cup 
I  tbsp. 

1  cup 
h  cup 

2  tbsp. 
31  cups 
2  J  cups 
i  lb.  (rawwt.)^ 
12  slices 

1 1  cups 
^  cup 
2  cups 
8  tbsp. 


Protein 
Calories 


34 


34 
9 


50 

6 

100 

84 

SI 
17 
68 


Total 
Calories 


170 

25 

170 

50 

50 
500 
600 
500 
600 

255 

85 

340 

480 


3825 


^  Fat  used  on  bread. 


FOOD  PLANS  AND  DIETARIES 


275 


Food 


Measure 


Protein 
Calories 


Lunches  : 
10  A.M. 
For  baby : 

Oatmeal  jelly 

Milk  for  jelly 

Milk  to  drink 
For  3-year-old : 

Milk  .     .     . 

Bread     .     . 
For  6-year-old  : 

Milk.     .     . 

Crackers     . 


Family  Luncheon  (for  6) : 
Baked  samp  with  cheese 
Boston  brown  bread 
Oleomargarine     .     . 
Stewed  raisins     .     . 
Oatmeal  wafers 
Cocoa  I  ^  for  children 
Sugar  for  adults'  tea 
Tea  for  adults     .     . 


Afternoon  Meals: 

2    P.M. 

For  baby : 
Milk  ... 
Bread     .     .     , 

For  3-year-old : 
Split  pea  soup 
Bread     .     . 
Oleomargarine 
Baked  potato 
Baked  apple 


2  tbsp 
i  cup 
f  cup 


f  cup 
I  slice 


h  cup 


4  crackers 


4-2-  cups 
10  slices 
5  tbsp. 

2  cups 

8  wafers 

3  cups 

2  tbsp.  (scant) 


1  cup 
5  slice 

f  cup 

2  slices 
2  tsp. 

I  small 
I  small 


3 
34 

26 
7 

17 
10 


132 

50 

5 

18 
88 
70 


34 
3 

26 

9 

■   I 


^  See  Table  III,  Appendix,  p.  358. 


276 


FEEDING  THE  FAMILY 


Food 


Measure 


Protein 
Calories 


130  P.M. 

For  baby : 
Oatmeal  jelly 
Milk  for  jelly 
Milk  to  drink 

For  3-year-old : 
Cream  toast 


Bread     .... 
Oleomargarine 
Rice  pudding  III  * 
Sugar  for  pudding 
Milk  for  pudding 
Milk  to  drink  .     . 
For  6-year-old : 
Cream  toast    .     . 


Rice  pudding  III^ 
Milk  for  pudding 
Sugar  for  pudding 


Family  Dinner  (for  5) : 
Beef  stew  with  vegetables 

Bread 

Oleomargarine  .  .  .  . 
Date  pudding  I  ^  ... 
Brown  sugar  sauce       .    . 


Night  Ltinches: 

10  P.M. 

Milk  for  baby 

Tea  with  ^  cup  hot  milk  for 

grandmother 

Sugar  for  tea 

Cracker 

Total  for  day  .     7~.     '.     T 


3  tbsp. 
-3-  cup  I 


cup 


I  slice 

6  tbsp.  sauce 

I  slice 

I  tsp. 

I  cup 

I  tsp, 

4  cup 

f  cup 

i^  slices 

5  cup  sauce 
t  cup 

1  cup 

2  tsp. 


4f  cups 
10  slices 
5  tbsp. 
5  servings 
2 1  cups 


I  cup 

1  cup 

2  tsp. 

I  cracker 


4 
34 


34 

33 
16 


183 

70 

5 
SO 


34 

17 

3 


1526 


^  See  Table  III,  Appendix,  pp.  380  and  383. 


FOOD  PLANS  AND  DIETARIES  277 

Dried  apples  have  been  substituted  for  fresh  fruit  for 
breakfast,  and  stewed  raisins  for  stewed  apricots,  corn- 
meal  for  farina,  samp  for  macaroni,  oleomargarine  for 
butter,  oatmeal  wafers  without  eggs  for  oatmeal  cookies, 
date  pudding  with  brown  sugar  sauce  for  rice  pudding  with 
milk  and  sugar.  Thus  the  cost  has  been  reduced  without 
any  material  change  in  the  amount  of  fuel  or  of  the  ash 
constituents.  Beef  has  been  substituted  for  fish  for  din- 
ner because  it  has  more  fat  and  also  gives  more  flavor. 

The  children  whose  supply  of  milk  has  been  limited 
have  been  given  warm  beverages  (cereal  coffee  and 
cocoa)  to  make  their  small  allowance  of  milk  more 
attractive.  The  sugar  and  cocoa  also  contribute  to 
the  total  fuel  value  of  their  dietary.  Other  modifi- 
cations or  additions  to  the  menu  are  indicated  in  the 
dietary.  The  sausage  put  in  for  breakfast  for  the  father 
and  the  mother  adds  to  the  flavor  of  that  meal,  making  the 
cornmeal  mush  and  bread  more  acceptable ;  the  fat  is  a 
cheaper  source  of  fuel  than  oleomargarine,  and  the  protein 
makes  up  for  some  of  that  lost  by  cutting  down  the  milk. 
Instead  of  using  the  fat  on  the  bread,  one  might  fry  the 
cornmeal  mush  for  the  adults  in  it  for  a  change,  and  serve 
this  with  syrup,  leaving  more  milk  for  the  children. 

Some  changes  in  the  children's  meals  have  been  made, 
either  for  economy,  or  to  save  extra  cooking,  or  to  supply 
a  more  digestible  food  than  that  provided  in  the  meals 
for  the  older  members  of  the  family.  Oatmeal  is  used 
instead  of  cornmeal  for  the  three-year-old's  breakfast, 
as  better  suited  to  his  digestive  powers.  Prune  pulp 
has  been  retained  for  the  baby  for  the  same  reason.    No 


278  FEEDING  THE  FAMILY 

change  has  been  made  in  the  morning  lunches  except  a 
decrease  in  the  amount  of  milk  and  an  increase  in  the 
number  of  crackers  for  the  six-year-old  child.  The  egg 
has  been  omitted  from  the  baby's  two  o'clock  meal  for 
the  sake  of  economy.  An  egg  yolk  should  be  given  a 
couple  of  times  a  week,  even  if  it  cannot  be  afforded 
every  day.  Baked  potato  and  more  oleomargarine 
take  the  place  of  the  macaroni  with  egg  for  the  three- 
year-old.  This  change  decreases  the  amount  of  pro- 
tein, but  with  the  full  allowance  of  milk  this  is  of  no 
particular  importance.  The  use  of  whole  wheat  bread 
to  compensate  for  some  of  the  iron  lost  by  not  using 
eggs  for  these  two  young  children  would  be  advisable. 

If  the  dietary  must  be  kept  under  a  cost  of  two-thirds 
of  a  cent  per  loo  Calories,  not  more  than  three  quarts  of 
milk  can  usually  be  allowed,  and,  if  possible,  one  of 
these  should  be  bought  for  six  cents  a  quart,  this  milk 
to  be  cooked  in  all  cases.  The  two  quarts  of  good  grade 
must  be  reserved  for  the  two  youngest  children,  and  the 
other  distributed  as  the  menu  demands.  Some  menus 
which  will  supply  a  balanced  ration  under  these  condi- 
tions are  given  below. 

Menus  for  Very  Low-Priced  Family  Dietaries 
(allowing  three  quarts  of  milk  per  day) 

I.  Breakfast: 

1         V,  I  ^^^^^  ^^'^  served  with  corn  syrup  for  adults 
1  steamed  and  served  with  milk  for  children 
Bread 

Oleomargarine 
Coffee  for  adults 
Apple  sauce  or  date  pulp  for  3-year-old ;  orange  juice  for  baby 


FOOD  PLANS  AND  DIETARIES  279 

Luncheon  or  Supper: 

Pork  and  beans  —  bean  soup  for  young  children 

Bread 

Oleomargarine 

Tea  with  milk  and  sugar  for  adults 

Milk  for  youngest  children 

Cereal  coffee  or  cocoa  for  older  children 

Dinner: 

Lentil  soup 

Hashed  browned  potatoes 

Bread 

Oleomargarine 

Tea  for  adults 

Milk  for  youngest  children 

Dried  apple  and  date  pie  with  cheese,  for  father,  mother,  and 

oldest  child 
Dried  apple  sauce  for  others 

The  breakfast  and  morning  lunches  for  the  children 
will  be  practically  the  same  in  all  these  menus,  follow- 
ing the  plan  in  Dietary  IV. ^  The  afternoon  lunches 
will  follow  the  family  luncheon  as  closely  as  possible. 
In  the  menu  above,  part  of  the  beans  are  put  through 
a  sieve  and  made  into  soup  for  the  two  o'clock  dirmer 
of  the  little  ones.  Baked  potato  and  baked  apple 
or  stewed  prunes  may  be  used  for  the  three-year-old, 
as  in  Dietary  IV.^ 

The  half  past  five  meal  for  the  baby  will  not  change 
with  changes  in  the  menu  for  the  rest  of  the  group. 
Other  suggestions  for  the  three-year-old  will  be  found  in 
the  chapter  on  feeding  young  children  (pages  128-134). 

^  Page  274.  "^  Page  275, 


28o  FEEDING  THE  FAMILY 

Lentil  soup  with  bread  may  here  take  the  place  of  cream 
toast,  and  cornmeal  mush,  if  cooked  all  day,  may  be 
substituted  for  the  rice  pudding.  Little  change  can  be 
made  in  the  night  lunches. 

Since  the  meals  for  the  two  youngest  and  the  supper 
for  the  six-year-old  cannot  follow  the  regular  family 
menu,  and  are  very  simple,  no  attempt  has  been  made 
to  describe  them  in  detail,  but  suggestive  notes  with 
each  menu  will  indicate  ways  of  adapting  these  to  the 
children,  thus  saving  extra  labor. 

II.  Breakfast: 

Hominy  with  milk  and  sugar 

Fried  potatoes  \^^^  ^^^^^  ^^^  ^j^^^^  ^^^ 


Baking  powder  biscuit 

Toast  and  milk  for  other  children 

Cofifee  for  adults 

Apple  sauce,  prune  pulp,  or  orange  juice  for  two  youngest 

Luncheon  or  Supper: 

Vegetable  soup  with  croutons 

Whole  wheat  bread 

Peanut  butter 

Stewed  dried  peaches  with  raisins 

Dinner : 
Pork  sausage  baked  with  parsnips 
Baked  potatoes 
Bread 

Oleomargarine 
Steamed  cranberry  pudding 
Everyday  sauce  ,^  flavored  with  nutmeg 

^  Waterj  cornstarch,  sugar,  and  oleomargarine. 


FOOD  PLANS  AND  DIETARIES  281 

This  menu  can  be  quite  easily  adapted  to  the  chil- 
dren's needs.  Their  breakfasts  will  be  like  those  in 
Dietary  TV/  except  that  hominy  may  be  substituted 
for  oatmeal  if  hominy  grits  be  used.  Vegetable  soup 
put  through  a  sieve  will  serve  for  the  two  o'clock 
dinner  of  the  three-year-old,  and  bread  and  peanut 
butter  take  the  place  of  the  baked  potato ;  stewed  dried 
peaches  that  of  the  baked  apple.  The  family  evening 
meal  is  not  suited  to  the  requirements  of  the  young 
children.  For  their  half  past  five  supper,  some  such 
plan  as  outlined  in  Dietary  IV  ^  had  best  be  followed. 

III.  Breakfast: 

Farina  with  milk  and  sugar 

Graham  gems  baked  in  a  thin  sheet 

Brown  sugar  syrup 

Cereal  coffee  for  all  but  two  youngest  children 

Milk  for  two  youngest  children 

Luncheon  or  Supper: 
SpHt  pea  soup 
Bread 

Oleomargarine 
Sliced  bananas  with  sugar 
Gingerbread 

Dinner: 
Lentil-meat  loaf 
Tomato  sauce 
Mashed  potatoes 
Scalloped  dried  apples 
Cocoa  for  children 
Tea  for  adults 

^  Page  274.  2  Page  276. 


282  FEEDING  THE  FAMILY 

Baking  the  gems  in  a  thin  sheet  will  make  them  suit- 
able for  all  but  the  two  youngest  children.  The  syrup 
should  be  given  very  sparingly,  if  at  all,  to  the  children. 
The  split  pea  soup  can  be  used  for  the  three-year-old's 
dinner  and  the  six-year-old's  supper.  Gingerbread  and 
scalloped  apples  may  also  be  served  for  the  latter's 
supper. 

IV.  Breakfast: 

^  ,        ,        ,  f  with  corn  syrup  for  adults 
Oatmeal  mush  j     ..      .„  /     ,.,, 

[  with  milk  for  children 

Corned  beef  hash 

Bread 

Coffee  for  adults 

Luncheon  or  Supper: 
Baked  beans  with  salt  pork 
Boston  brown  bread 

Tapioca-Indian  meal  pudding  with  raisins 
Milk  for  children 
Tea  for  adults 

Dinner: 
Braised  stuffed  heart  with  vegetables 
Baked  potatoes 
Rye  bread 
Oleomargarine 
Dried  peach  pudding 

Part  of  the  baked  beans  can  be  put  through  a 
sieve  and  made  into  soup  for  the  three-year-old's  din- 
ner and  the  six-year-old's  supper.  Junket  can  easily 
be  made  for  dessert  for  the  children's  half  past  five 
supper. 


FOOD  PLANS  AND  DIETARIES  283 

V.  Breakfast: 

Flaked  wheat  with  milk  and  sugar 
Buckwheat  cakes  with  corn  syrup 
Coffee  for  adults 
Cocoa  for  children 

Luncheon  or  Supper: 
Escalloped  potatoes  with  cheese 
German  coffee  bread 
Oleomargarine 

Apricot  tapioca  with  caramel  sauce 
Tea  for  adults 
Cereal  coffee  for  children 

Dinner : 
Braised  chuck  rib  of  beef 
Stewed  cabbage 
Browned  potatoes 
Bread  and  oleomargarine 
Steamed  fig  pudding 
Everyday  sauce 

Potato  soup  may  be  made  for  the  three-year-old  *s 
luncheon,  and  the  six-year-old's  supper.  For  the  latter, 
thoroughly  toasted  coffee  bread  will  also  be  acceptable. 
All  except  the  baby  may  have  the  apricot  tapioca,  but 
it  should  be  served  with  milk  instead  of  sauce  for  the 
three-  and  six-year-old  children. 

VI.  Breakfast: 

Oatmeal  mush  with  milk  and  sugar 
Cornbread  baked  in  a  thin  sheet 
Oleomargarine 
Coffee  for  adults 
Cereal  coffee  for  children 


284  FEEDING  THE  FAMILY 

Luncheon  or  Supper: 
Corn  chowder  with  croutons 
Rye  bread  and  oleomargarine 
Stew^ed  prunes 
Tea  for  adults 

Dinner : 
Baked  split  peas  with  bacon 
Cabbage  and  potato  salad 
Molasses  cake 
Cocoa 

Some  of  the  corn  chowder  can  be  put  through  a  sieve 
and  some  of  the  baked  split  peas  made  into  a  puree 
for  the  three-year-old's  dinner  and  supper.  Rice  molded 
and  served  with  prunes  would  make  a  good  dessert  for 
the  young  children. 


CHAPTER  XV 
FOOD   FOR  THE   SICK  AND    CONVALESCENT 

A  DISCUSSION  of  the  problems  of  feeding  a  family 
would  be  incomplete  without  some  reference  to  the  care 
of  the  sick  and  convalescent.  Few  families  are  so  for- 
tunate as  to  escape  illness  entirely.  Good  feeding  is 
one  of  the  greatest  factors  in  maintaining  health,  but  it 
must  be  supported  by  other  conditions  fostering  nutri- 
tion, such  as  sanitary  and  cheerful  surroundings,  free- 
dom from  chill,  exhaustion,  overwork,  or  worry.  A  well- 
fed  person  is  much  better  able  to  resist  the  attacks  of 
harmful  bacteria  than  an  undernourished  one,  but  if 
their  number  is  very  great  on  account  of  impure  water 
or  food,  they  may  overwhelm  his  strong  defenses.  Thus 
the  best  care  to  set  a  well-balanced  table  may  fail  to 
maintain  health  if  the  housewife  works  without  the  help 
of  the  community  in  securing  a  sanitary  environment. 
Personal  infringements  on  the  laws  of  health,  other 
than  those  in  regard  to  food,  undermine  the  resistance 
of  the  body  to  disease ;  fatigue,  and  chill,  often,  for  in- 
stance, pave  the  way  to  colds  and  indigestion,  which 
in  their  turn  lower  resistance  still  more.  Then  a  stray 
germ  which  would  be  promptly  destroyed  if  the  person 
were  in  vigorous  health,  may  find  a  favorable  soil  in 

28s 


286  FEEDING  THE   FAMILY 

which  to  flourish.  So,  in  one  way  and  another,  illness 
may  enter  the  home  where  food  is  dispensed  with  intelli- 
gent care,  and  special  adaptations  of  the  diet  to  the 
needs  of  the  patient  have  to  be  considered. 

When  the  case  is  serious  enough  to  demand  the  care 
of  a  physician,  he  will  give  advice  concerning  the  diet, 
and  his  directions  should  be  implicitly  obeyed.  It 
requires  knowledge  and  experience  to  diagnose  disease 
and  prescribe  suitable  food,  and  no  book  can  take  the 
place  of  the  skillful  doctor.  In  sickness,  even  more 
than  in  health,  every  person  is  a  law  unto  himself  and 
all  rules  must  be  modified  according  to  the  requirements 
of  the  individual.  This  can  be  done  successfully  only 
by  one  who  is  able  to  judge  accurately  the  patient's  true 
condition. 

The  physician's  advice  is,  however,  often  very  general, 
especially  where  the  diet  is  not  a  prominent  factor  in 
the  treatment,  and  the  home  nurse  is  frequently  at  a  loss 
to  know  how  to  carry  out  his  instructions  to  the  best 
advantage.  She  must  obey  the  doctor,  please  the  patient 
and  not  over-strain  the  family  pocket  book,  and  some- 
times the  three  seem  quite  irreconcilable.  Moreover, 
many  minor  disturbances  for  which  no  physician  is  called 
require  some  modification  of  the  ordinary  family  diet. 
The  better  the  general  principles  of  feeding  are  understood, 
the  more  successfully  such  emergencies  can  be  met, 
especially  if  this  knowledge  is  supplemented  by  some 
acquaintance  with  the  lines  of  dietetic  treatment  which 
have  proven  most  successful  in  practice. 

At  the  outset  one  must  free  one's  mind  from  any 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       287 

notion  that  any  particular  food  is  a  specific  for  any  dis- 
ease. As  has  already  been  pointed  out,  there  are  in 
health  many  choices  of  food,  whether  for  fuel,  building, 
or  regulating  materials.  So  in  sickness,  though  the 
range  of  choice  may  be  more  limited,  some  flexibility  is 
usually  possible.  There  is  no  magic  diet  for  any  dis- 
ease. Even  in  the  well-known  case  of  diabetes,  where 
the  power  to  utilize  carbohydrates  is  reduced  to  a  low 
plane  or  lost,  the  avoidance  of  certain  articles  of  food, 
while  it  may  be  important,  is  by  no  means  the  only 
feature  of  the  diet.  The  aim  of  this  chapter  is  to  point 
out  a  few  dietetic  procedures  which  conform  to  the 
general  principles  involved  and  which  have  been  shown 
by  experience  to  be  ''safe  and  sane."  For  more  detailed 
suggestions  and  other  modes  of  treatment,  the  reader 
must  consult  the  specialist  in  nutrition  or  refer  to  the 
writings  of  experts  in  the  treatment  of  any  particular 
disease.^ 

Energy  Requirements  in  Sickness 

In  sickness,  as  in  health,  the  internal  work  of  the 
body  goes  on  at  the  rate  of  about  two-fifths  of  a  Calorie 
per  pound  per  hour  during  sleep  and  about  three-fifths  of 
a  Calorie  per  pound  per  hour  during  waking  hours  spent 
in  bed.  Seldom  is  the  expenditure  of  energy  less  in  sick- 
ness than  under  the  same  conditions  of  activity  in  health, 
and  it  may  be  more,  particularly  in  cases  of  fever.  In  the 
first  few  days  of  illness,  fasting  or  taking  of  very  little 

^  Much  practical  information  about  feeding  in  disease  is  to  be  found 
in  Diet  in  Health  and  Disease  by  Friedenwald  and  Ruhrah. 


a88  FEEDING  THE  FAMILY 

food  does  no  harm  and  has  the  advantage  of  giving  the 
digestive  tract  a  chance  to  rest.  But  the  energy  for 
body  work  must  still  be  supplied,  so  it  is  drawn  from  the 
reserves  of  the  body  itself  at  the  rate  of  about  one-half 
a  Calorie  per  pound  per  hour  for  the  24-hour  day,  if  the 
patient  is  lying  quietly  in  bed ;  in  other  words,  a  man 
of  average  weight,  confined  to  his  bed,  will  need  about 
1850  Calories  per  day.  How  long  it  will  be  wise  to 
depend  upon  the  body  to  furnish  its  own  fuel  wholly  or 
in  part  depends  upon  circumstances.  In  disturbances 
of  short  duration,  such  as  attacks  of  acute  indigestion, 
it  is  quite  safe  to  fast  one  to  three  days,  or  until  the  cause 
of  disturbance  is  removed.  Nature  will  quickly  bring 
the  digestive  tract  back  to  normal,  so  that  in  a  few 
days  a  simple  diet  ample  for  all  body  needs  can  safely 
be  taken.  But  in  disease  which  is  likely  to  run  a 
long  course  and  draw  severely  upon  body  tissues,  food 
for  fuel  must  be  suppHed  as  nearly  as  possible  in  accord- 
ance with  energy  expenditure,  to  save  the  patient  from 
being  very  much  weakened  and  having  to  undergo  a 
long  period  of  convalescence  to  regain  what  he  has  lost. 

Fluid  Diet 

When  for  any  reason  the  person  is  below  par  phys- 
ically, care  must  be  taken  to  provide  a  diet  easy  of 
digestion.  Some  of  the  ways  in  which  this  may  be  done 
have  already  been  considered  in  Chapter  II.  Since  all 
food  must  eventually  be  reduced  to  fluid  form  for  ab- 
sorption, a  liquid  diet  is  usually  regarded  as  the  type 
easiest  to  digest,  and  is  often  prescribed  by  the  physician. 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       289 

By  this  he  means  a  diet  which  includes  :  (i)  broths  and 
clear  soups  of  various  kinds;  (2)  beef  juice  and  tea; 
(3)  cereal  gruels;  (4)  milk,  either  plain  or  modified  in 
such  a  way  as  to  make  it  more  digestible,  more  nutri- 
tious, or  more  attractive  to  the  patient;  (5)  raw  eggs  in 
combination  with  water,  milk,  fruit  juices,  cocoa,  or 
other  fluid ;   (6)  cream  soups  of  various  kinds. 

Broths  and  clear  soups  and  beef  tea  have  little  or  no 
fuel  value,  from  a  pint  to  a  quart  being  required  to  yield 
100  Calories.  Their  chief  virtues  are  that  they  are 
agreeable  to  taste,  comforting  when  hot  or  refreshing 
when  cold,  and  when  they  contain  meat  extracts  (as 
they  usually  do)  stimulating  to  the  flow  of  the  gastric 
juice.  Broths  can  be  made  the  carriers  of  extra  nutri- 
ment by  the  addition  of  eggs,  by  thickening  with  cereal 
flours,  such  as  barley  or  rice  flour,  or  by  combination 
with  ordinary  cereal  gruels. 

Beef  juice,  made  by  pressing  the  juice  from  slightly 
warmed  beef  or  from  finely  chopped  beef  which  with  a 
little  added  water  has  been  kept  at  a  temperature  of  150° 
F.  for  two  hours  (to  draw  out  the  juice)  has  a  fuel  value 
of  about  100  Calories  per  pint.  It  is  an  expensive  fuel, 
since  a  pound  of  lean  meat  yields  only  about  four  ounces 
(J  cup)  of  juice,  or  about  25  Calories.  It  ranks  with 
eggs  and  milk  as  an  easily  digested  protein  food,  but  it 
is  not  as  attractive  in  flavor  as  beef  broth  or  beef  tea, 
and  is  served  only  in  small  quantities. 

Cereal  gruels  are  useful  in  many  cases  in  which  the 
appetite  is  poor  or  the  digestive  and  assimilative  powers 
very  weak.     They  are  neither  stimulating  nor  irritating 


290  FEEDING  THE  FAMILY 

and  are  rapidly  digested  and  absorbed.  When  made 
from  cereal  flours,  one  ounce  (4  level  tablespoonfuls)  to 
the  quart,  they  have  a  fuel  value  of  from  70  to  90  Calories 
per  quart.  They  may  be  made  as  thick  as  two  ounces 
to  the  quart,  doubling  their  fuel  value  (140  to  180  Calories 
per  quart).  If  the  cereal  gruel  is  dextrinized,^  thus 
rendering  it  more  fluid,  as  high  as  six  ounces  may  be 
used  per  quart,  the  fuel  value  then  ranging  between  400 
and  600  Calories  per  quart,  according  to  the  kind  of 
cereal  flour  used.  It  is  evident  that  a  man  could  not 
drink  enough  thin  cereal  gruel  to  furnish  a  day's  quota 
of  energy,  and  of  a  thick  gruel  dextrinized  he  would 
have  to  drink  three  or  four  quarts.  The  virtue  lies  in 
alla3dng  hunger  and  thirst  and  furnishing  a  Uttle  bland, 
easily  digested  food.  Like  broths,  gruels  may  be  en- 
riched by  the  addition  of  eggs,  cream,  or  milk. 

Milk  is  one  of  the  most  valuable  foods  for  the  sick- 
room. It  is  for  most  people  easy  of  digestion  in  its 
natural  state,  if  taken  slowly,  and  can  be  made  still 
more  digestible  in  various  ways.  As  already  pointed  out 
many  times,  it  contains  all  kinds  of  material  required 
by  the  body,  and  may  be  considered  as  "a.  diet"  in  itself. 
Its  usefulness  can  often  be  increased  (i)  by  changing 
its  flavor,  which  is  not  always  agreeable,  especially  to 
adults,  (2)  by  altering  the  relative  proportions  of  protein, 
fat,  and  carbohydrate,  or  (3)  by  combining  it  with  some- 


^  Cereal  gruels  are  dextrinized  by  adding  to  the  cooked  gruel,  when 
cooled  to  about  100''  F.,  a  small  amount  of  a  commercial  preparation  of 
malt  diastase.  This  causes  the  thick  gruel  to  liquefy  rapidly  by  changing 
the  starch  into  dextrins  and  malt  sugar. 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       291 

thing  which  prevents  the  formation  of  large  or  hard 
curds  in  the  stomach.  The  general  principles  of  milk 
modification  have  already  been  discussed  in  Chapter  V. 
They  are  applicable  in  all  cases  where  digestion  and 
assimilation  are  concerned,  as  well  as  in  the  feeding  of 
infants.  Just  how  milk  shall  be  prepared  depends  upon 
the  individual  to  be  fed.  ^'Some  like  it  hot,  some  like 
it  cold,"  and  a  few  like  it  warm  from  the  cow.  Those 
who  find  its  sweetness  unpleasant  often  enjoy  the  mild 
acid  flavor  of  buttermilk  and  zoolak  or  the  faint  tang 
of  fermented  milk  (kumiss).  Coffee,  tea,  or  cocoa 
may  be  added  for  their  flavor;  malted  milk  not  only 
changes  the  taste  but  adds  to  the  fuel  value  and  ease 
of  digestion.  With  malted  milk  a  number  of  different 
flavors  are  possible.  For  example,  it  may  be  served 
hot,  slightly  salted,  or  cold  with  a  little  fruit  juice  and 
sugar.  Cereal  gruels  are  added  to  milk  chiefly  to  make 
it  easier  to  digest.  Raw  eggs  add  to  its  food  value  and 
the  eggnog  may  be  flavored  in  a  variety  of  ways  —  with 
vanilla,  nutmeg,  coffee,  beef  broth,  or  pineapple  juice. 
Since  whole  milk  has  a  fuel  value  of  about  675  Calories 
per  quart,  it  follows  that  three  quarts  of  milk  will  cover 
the  energy  requirement  of  the  average  man  in  bed, 
unless  his  disease  is  one  demanding  an  extraordinary 
amount  of  fuel.  Two  and  one-half  quarts  of  milk  plus 
two  eggs  will  yield  the  same  amount  of  energy  in  a  little 
less  bulky  form.  By  the  addition  of  some  cream  the 
volume  may  be  reduced  still  further  with  ease. 

What  are  known  as  *' albuminized"  beverages  are  in 
reality  combinations  of  white  of  egg  (a  kind  of  protein 


292  FEEDING  THE  FAMILY 

called  albumin)  with  various  fluids,  such  as  milk,  broth, 
orange,  lemon,  pineapple,  or  grape  juice,  or  even  water 
alone  to  make  a  soothing  drink  of  some  nutritive  value, 
to  be  taken  when  the  irritability  of  the  digestive  tract  is 
particularly  great.  The  white  of  one  egg  has  an  aver- 
age fuel  value  of  13  or  14  Calories.  One  white  com- 
bined with  half  a  cup  of  milk  results  in  a  drink  yielding 
nearly  100  Calories.  One  white  plus  the  juice  of  one 
medium  sized  orange  and  a  teaspoonful  of  sugar  will 
supply  from  55  to  60  Calories.^ 

More  nourishment  is  gained,  of  course,  by  introduc- 
ing the  yolk  as  well  as  the  white  of  the  egg.  An  eggnog 
made  with  one  egg,  three-fourths  of  a  cup  of  milk, 
three-fourths  of  a  tablespoonful  of  sugar,  and  one  table- 
spoonful  of  brandy  will  yield  about  230  Calories ;  others 
will  yield  from  125  to  200  Calories.  All  of  these  present 
the  egg  in  agreeable  fluid  forms  which  can  be  adapted  to 
the  palate  of  the  most  fastidious.  Indeed,  the  chief 
reliance  for  nourishment  in  fluid  diet,  it  will  be  perceived, 
is  upon  milk  and  eggs.  Even  cream  soups  generally 
owe  their  food  value  largely  to  milk  and  are  to  be  re- 
garded as  among  the  devices  for  making  milk  acceptable. 
Several  illustrations  of  the  nutritive  value  of  cream 
soups  will  be  found  among  the  Dietary  Recipes  of  Table 
III,  in  the  Appendix. 

If  a  fluid  diet  is  to  be  maintained  but  for  a  short 
time  (a  few  days),  no  attempt  is  usually  made  to  meet 
the  full  energy  requirement  of  the  patient.     The  diet 

^  Recipes  for  various  foods  for  invalids  with  their  fuel  value  stated  may 
be  found  in  Pattee's  Practical  Dietetics, 


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FOOD  FOR  THE  SICK  AND  CONVALESCENT       293 

relieves  sensations  of  hunger  and  thirst,  and  the  dilute 
food  has  a  better  chance  of  digestion  than  more  concen- 
trated would  have,  for,  when  one  is  not  taking  any 
exercise,  body  processes  are  apt  to  be  sluggish.  The 
fluid  diet  should  be  administered  in  small  amounts  at 
frequent  intervals.  A  liquid  meal  leaves  the  stomach 
quickly  and  enters  the  circulation  quickly.  If  meals  are 
too  far  apart,  less  food  is  given  than  the  patient  can 
advantageously  take.  If  too  large  amounts  are  given 
at  once,  too  much  work  is  thrust  upon  the  enfeebled 
system.  An  illustration  of  a  typical  fluid  diet,  showing 
amounts  and  time  of  meals,  is  given  below.  It  will 
yield  from  800  to  900  Calories. 

A  Typical  Menu  for  a  Fluid  Diet 


7  A.M. 

I  cup  coffee  with  i  cup  milk 

9  A.M. 

Albuminized  lemonade;    2   tbsp.  lemon  juice, 
sugar,  egg  white,  i  cup  water 

2   tbsp. 

II  A.M. 

I  cup  broth 

I  P.M. 

I  cup  gruel  made  with  milk 

3  P.M. 

Albuminized  lemonade  (as  above) 

5  P.M. 

I  cup  tea  with  J  cup  milk 

7  P.M. 

I  cup  broth 

9  P.M. 

I  cup  gruel  made  with  milk 

II  P.M. 

I  cup  broth 

When  a  fluid  diet  is  to  be  given  over  a  considerable 
period  of  time,  running  into  weeks,  more  attention  must 
be  paid  to  its  fuel  value.  To  keep  the  food  dilute  and 
administer  over  1000  Calories  per  day,  meals  may  have 
to  occur  every  two  hours  throughout  the  twenty-four. 
The  best  example  of  a  very  simple  dietary  of  this  type  will 


294  FEEDING  THE  Fx\MILY 

be  found  in  the  discussion  of  typhoid  fever.^  A  simple 
illustration  of  a  more  varied  menu,  to  yield  about  1800 
Calories,  is  given  below.  Such  a  menu  is  adapted  to 
convalescence  or  other  cases  of  weakness,  where  diges- 
tion is  not  greatly  impaired. 

7  A.M.    I  cup  milk 

9  A.M.    I  cup  milk  flavored  with  coffee  essence 
II  A.M.    Albimiinized  orange  juice ;  ^  cup  orange  juice,  2  tsp.  sugar, 

white  of  one  egg,  f  cup  water 
I  P.M.    Cream  soup  with  one  egg,  or  broth  with  one  egg  and  j  cup 

cream 
3  P.M.    Grape  juice  eggnog ;  one  egg,  ^  cup  milk,  i  tbsp.  sugar, 

I  cup  grape  juice,  i  tbsp.  cream 
5  P.M.    Gruel  made  with  milk 

7  P.M.    I  cup  tea  made  with  ^  cup  milk  and  2  tbsp.  cream 
9  P.M.    Gruel  flavored  with  beef  extract 
11  P.M.    I  cup  hot  malted  milk;   i  cup  milk,  3  tbsp.  malted  milk 

Soft  or  Semi-Solid  Diet 

The  so-called  soft  or  semi-soUd  diet  represents  an 
intermediate  step  between  fluid  diet  and  a  very  simple, 
wholesome,  mixed  diet,  the  latter  often  designated 
in  hospitals  as  Hght  or  convalescent  diet.  Soft  diet  is 
generally  more  acceptable  to  the  patient  than  a  wholly 
fluid  diet,  and  has  the  advantage  of  less  bulk  in  propor- 
tion to  fuel  value.  The  foods  most  commonly  included 
are  any  of  the  fluid  foods  mentioned  in  the  preceding 
section  and,  in  addition,  a  considerable  variety  of  simple 
dishes,  such  as  toast  softened  with  water,  milk,  or  broth ; 
custards,  baked,  steamed  or  ''boiled";   whips,  souflSes, 

*  See  page  305. 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       295 

junkets,  blancmange,  gelatin  jellies,  ice  creams,  ices, 
and  sherbets.  Meats,  fish,  and  green  vegetables  are 
omitted.  The  following  menu  will  give  some  idea  of 
what  foods  are  permissible.  It  will  yield  from  2000  to 
2200  Calories. 

A  Typical  Menu  for  a  Soft  or  Semi-solid  Diet 
7  A.M.  I  cup  hot  milk  (may  be  flavored  with  tea  or  coffee) 

9 :  30  A.M.     ^  cup  grape  or  pineapple  juice 

I  cup  thick  farina  gruel  served  with  rich  milk 
I  thin  sHce  toast  with  butter 

12  M.  I  cup  beef  broth  with  the  white  of  i  egg 

I  thin  slice  toast  with  butter 

2  :  30  P.M.     f  cup  chicken  souffle 
^  thin  slice  toast 
I  cup  lemon  jelly  with  i  tbsp.  whipped  cream 

5  P.M.  I  cup  milk  flavored  with  tea  or  cocoa 

I  thin  slice  toast 

7  :  30  P.M.     I  cup  bouillon 
I -egg  omelet 
^  cup  cocoa  or  caramel  junket 

10  P.M.  I  cup  gruel  or  malted  milk  (made  with  milk) 

I  thin  slice  toast 

Light  or  Convalescent  Diet 

The  treatment  of  convalescence  depends,  of  course, 
upon  the  nature  of  the  disease.  The  severity  and  dura- 
tion of  the  attack,  the  strength  of  the  patient,  and  the 
nature  of  the  diet  during  the  acute  stage  are  all  factors 
to  take  into  account  in  directing  the  diet  during  recovery, 
and  no  rule  will  exactly  fit  every  case.     But  we  may 


296  FEEDING  THE  FAMILY 

assume  that  the  digestive  tract  will  participate  in  the 
weakness  of  the  rest  of  the  body,  even  when  not  itself 
the  seat  of  disturbance,  and  regard  special  attention  to 
the  diet  as  essential  to  rapid  and  complete  restoration 
to  health.  If  a  fluid  diet  has  been  given,  it  will  be  fol- 
lowed by  a  semi-fluid  one,  and  this  in  turn  by  one  more 
like  the  patient's  ordinary  diet,  but  free  from  any  foods 
which  might  overtax  the  system.  When  no  special 
directions  are  given,  except  to  take  a  ''light"  diet,  it  is 
permissible  to  provide  a  fairly  hberal  food  supply,  allow- 
ing some  surplus  over  daily  energy  requirements  to 
replenish  depleted  cells  and  restore  lost  weight,  but  see- 
ing to  it  that  the  extra  amount  is  not  so  great  as  to  upset 
digestion  at  any  time.  For  adults  an  allowance  of  from 
2200  to  2500  Calories  per  day  is  usually  sufficient,  since 
convalescents  are  not  indulging  in  active  exercise.  Aside 
from  such  regulations  as  the  physician  may  prescribe, 
the  main  point  is  to  limit  the  diet  strictly  to  foods  that 
are  not  Hkely  to  disturb  digestion,  and  to  see  that  build- 
ing materials  are  generously  represented.  Some  of  the 
ways  of  adapting  food  to  digestive  difficulties  have  been 
discussed  in  Chapter  II,  and  many  of  the  suggestions 
made  in  regard  to  selection  of  food  for  children  (Chap- 
ters VI-IX)  can  be  applied  to  the  convalescent.  It  is 
well  to  keep  in  mind  also  the  following  points : 

1.  The  diet  should  be  simple  —  only  a  few  kinds  of  food  at  a 
time  and  those  plainly  but  very  carefully  cooked  and  seasoned. 

2.  Meals  should  be  served  with  strict  regularity ;  a  half  hour  of 
waiting  may  destroy  all  desire  for  food. 

3.  The  appetite  should  be  tempted  by  the  appearance  of  the 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       297 

tray  —  attractive  dishes  neatly  arranged,  no  food  slopped  over, 
hot  dishes  hot  and  cold  dishes  cold  when  they  reach  the  patient, 
a  pleasant  surprise  in  the  shape  of  a  pretty  garnish,  a  flower  or  a 
new  dish. 

The  following  outline  shows  the  type  of  food  which  should  be 
chosen. 

General  Plan  for  Convalescent  Diet 

Breakfast  :  Coffee  or  tea  with  milk  and  a  little  sugar 

Diluted  fruit  juice  or  cooked  fruit,  such  as  pears, 

prunes,  apples 
A  thoroughly  cooked  cereal  (cooked  3  to  8  hours  and 

strained  if  necessary)  with  thin  cream  and  a  little 

sugar 
A  soft-cooked  egg 
Dry  toast  —  butter  to  spread  it  served  separately 

Dinner:  Meat  broth  or  soup  (rice,  barley,  potato,  pea,  as- 
paragus) 

Roast  or  broiled  lean  beef,  chicken,  mutton,  lamb, 
or  fish 

Potatoes  baked,  boiled,  or  mashed,  or  macaroni  or 
rice 

Toast,  stale  bread,  or  plain  crackers  and  butter 

A  simple  custard,  ice  cream,  junket,  cereal  pudding, 
gelatin  jelly,  or  mild  stewed  fruit 

Milk,  to  be  flavored  as  desired 

Supper:        Milk,  served  as  soup,  milk  toast,  or  beverage,  as 
preferred 
An  omelet,  souffle,  or  small  chop 
Toast  or  stale  bread  and  butter 
Stewed  or  baked  fruit  (prunes,  apples,  pears,  bananas) 

If  lunches  are  required  between  these  meals,  an  eggnog,  a  glass 
of  milk  and  a  cracker,  a  cup  of  broth  and  a  slice  of  toast,  are  safe 
to  choose. 


298  FEEDING  THE  FAMILY 

Diet  in  Minor  Illness 

There  are  many  times  when  diets  of  the  types  indi- 
cated above  (fluid,  semi-solid,  and  light  or  convalescent) 
may  be  profitably  followed.  On  occasions  of  strain, 
nervous  or  otherwise,  the  digestive  functions  are  likely 
to  be  depressed,  and  if  given  their  usual  amount  of  work 
to  do  may  rebel  and  precipitate  a  fit  of  acute  indiges- 
tion. If,  however,  the  diet  is  made  lighter  for  a  few 
days,  they  will  regain  their  normal  state  with  no  mishaps. 
A  light  meal  is  always  in  order  when  one  is  weary ;  pass- 
ing quickly  into  the  circulation,  it  helps  to  relieve  the 
sense  of  fatigue.  Nutritious  soups  are  excellent  for  this 
purpose ;  so  are  milk  toast,  bread,  rice,  or  other  cereals 
with  milk,  especially  if  the  milk  or  the  cereal  is  taken  hot. 

Colds  and  influenza  are  often  contracted  because  of 
weariness  or  exhaustion,  and  frequently  accompanied  by 
constipation.  At  first  a  light  laxative  diet  of  low  fuel 
value  is  best  —  hot  lemonade  or  orangeade,  broths  or 
gruels  with  crisp  toast,  baked  potatoes,  mild  stewed 
fruits  and  vegetables  being  the  chief  articles  of  diet. 
This  should  be  followed  in  a  few  days  by  one  of  full  fuel 
value,  and  as  soon  as  the  cold  seems  to  be  ''broken"  by 
one  of  a  little  higher  value  than  usual,  to  aid  the  body 
in  complete  recovery.  For  additional  fuel  at  such  times, 
fats  such  as  butter,  cream,  bacon,  olive  and  cod-liver 
oil,  seem  especially  desirable,  with  liberal  use  of  milk, 
eggs,  and  fruit.  This  "  full  feeding  "  should  be  continued 
until  all  traces  of  the  cold  are  gone.  It  will  do  much  to 
aid  in  quick  recovery,  and  without  it  a  cold  may  hang 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       299 

on  a  long  time  and  even  be  the  beginning  of  more  serious 
troubles,  such  as  chronic  catarrh,  bronchitis,  pneu- 
monia, or  even  tuberculosis. 

Acute  Indigestion 

During  an  attack  of  acute  indigestion  it  is  best  to 
refrain  from  food,  or  to  take  only  broth,  tea,  white  of 
egg,  or  modified  milk,  for  a  day  or  two,  until  the  irritated 
digestive  tract  has  partially  recovered,  then  to  take  a 
semi-solid  diet,  followed  by  a  light  diet,  as  outlined  pre- 
viously ^  Sugars,  which  are  irritating  to  the  Hning 
of  the  stomach  and  likely  also  to  ferment,  should  be 
avoided.  Fruit  and  vegetables  must  be  introduced 
again  cautiously.  Baked  potatoes,  baked  apples,  and 
prunes  are  safest  to  begin  with.  Bread  should  be 
oven-dried  or  toasted  crisp.  Eggs,  lean  roast  or  broiled 
meat  and  fish,  oysters,  buttermilk,  butter,  cream,  and 
bacon  are  all  desirable.  Under-feeding  for  a  few  days  is 
better  than  over-feeding  in  this  case.  Only  small  quanti- 
ties should  be  taken  at  one  time.  The  following  menu 
illustrates  what  may  well  be  taken  as  soon  as  compara- 
tive comfort  has  been  secured  by  rest  and  fighter  feeding. 

Menu  for  Diet  in  Convalescence  from  Acute  Indigestion 

7  A.M.       Glass  of  water  —  preferably  hot 

8  A.M.    Breakfast  : 

Coffee  with  hot  milk 

Soft-cooked  egg 

Small  serving  of  bacon 

Two  thin  slices  of  toast  with  butter 

^  See  also  "The  Part  of  the  Stomach  in  Good  Digestion,"  page  34. 


300  FEEDING  THE  FAMILY 

II  A.M.       A  glass  of  buttermilk  or  sweet  milk  (preferably  hot)  and 
a  plain  cracker 

2  P.M.    Dinner  : 

Small  serving  of  lean  roast  meat,  chop,  or  broiled  steak 
Pulled  or  toasted  bread  with  butter 
Cup  custard,  junket,  or  cornstarch  blancmange 
Milk  or  tea  or  coffee  half  milk  to  drink 

6  P.M.    Supper : 

Cup  of  broth 

Plain  or  milk  toast  or  omelet 

Bread,  tapioca,  or  other  cereal  pudding 

Intestinal  Putrefaction 

The  control  of  intestinal  putrefaction  depends  largely 
upon  the  diet.  As  indicated  in  Chapter  11/  protein 
food  should  be  limited  and  the  kind  carefully  considered. 
Meat  proteins  are  very  readily  attacked  by  putrefactive 
bacteria  and  should  be  avoided.  Milk  protein  is  most 
satisfactory,  and  one  may  choose  not  only  the  various 
beverages,  but  also  cottage  and  other  cheeses  as  meat 
substitutes.  Vegetable  proteins  may  also  be  used,  as 
those  in  cereals  and  bread,  peas,  and  beans.  Not  more 
than  two  protein  Calories  per  pound  of  body  weight 
should  be  taken  per  day  by  an  adult.  A  liberal  use  of 
green  vegetables  and  fruits  not  only  helps  to  carry  off 
putrefactive  products  from  the  intestine,  so  that  they 
will  not  be  absorbed  to  circulate  in  the  body  and  do 
harm,  but  these  foods  by  their  tendency  to  ferment  a 
little  actually  hinder  the  action  of  the  putrefactive  bac- 
teria.    Constipation  is  very  likely  to  be  associated  with 

*  See  page  39. 


FOOD  FOR  THE  SICK  AND  CONVALESCENT      301 

putrefaction,  and  most  of  the  measures  used  to  combat 
it  ^  may  be  tried  when  it  is  associated  with  putrefaction. 
Persistence  is  essential  to  success  in  the  treatment  of 
intestinal  disturbances.  One  needs  the  patience  of  Job 
and  grim  determination  not  to  backslide.  The  follow- 
ing suggestions  may  be  helpful  in  planning  a  diet. 

A     Suggestive     Menu     for     Counteracting     \ntestinal 
Putrefaction  Ci^ 

7  A.M.  Glass  of  water  or  dilute  fruit  juice  ^  ^  ^ 

Breakfast  :  Thoroughly  cooked  cereal,  with  cream  [V         \ 
Dry,  crisp  toast  and  butter 
Fresh  or  stewed  fruit 


s.- 


Luncheon:  Hot  vegetable  dish,  as  escalloped  cauliflower,  cab- 
bage, tomatoes,  or  potatoes;  macaroni,  rice,  or 
hominy,  with  cheese;  macaroni  or  rice  with 
tomatoes ;  or  stuffed  tomatoes  or  peppers  • 

Twice  baked  crusty  rolls,  or  toast  and  butter 

Cereal  pudding  or  fruit  dessert 

Dinner  :        Vegetable  or  milk  soup 

Egg,  cheese,  or  nut  dish 

Cooked  green  vegetable 

Vegetable,  fruit,  or  cheese  salad 

Simple  pudding,  or  frozen  dessert,  or  crackers,  cheese 
and  coffee 
10  P.M.  Glass  of  hot  water 

Food  in  Fevers 

In  the  early  stages  of  fever,  digestion  is  often  much 
disturbed  —  sometimes  to  such  a  degree  that  no  food 

*  See  page  42. 


302  FEEDING  THE  FAMILY 

at  all  can  be  retained.  No  food  should  be  given  which 
cannot  be  readily  digested  and  absorbed,  for  undigested 
food  will  do  more  harm  than  good.  A  liberal  supply  of 
liquid  is  important  to  relieve  thirst  and  help  in  ehmina- 
tion  of  waste  products,  but  when  the  digestive  tract  is 
very  irritable  even  fluids  will  have  to  be  given  in  small 
quantities  at  a  time,  though  at  frequent  intervals.  For 
a  few  days  after  the  first  onset  of  fever,  the  beverages, 
aside  from  water,  may  be  only  slightly  nutritive,  being 
confined  principally  to  cereal  waters  (very  thin  gruels), 
diluted  fruit  juices  (lemonade,  orangeade,  etc.),  whey,  and 
broth. 

But  the  energy  output  in  fever  is  higher  than  when 
the  body  is  free  from  fever.  The  raised  temperature 
may  increase  the  energy  expenditure  as  much  as  one- 
fourth.  Thus  a  bedridden  man  with  fever,  instead  of 
requiring  from  1800  to  2200  Calories  per  day,  will  need 
from  2200  to  2800  to  keep  from  burning  up  his  body 
tissues  for  fuel  —  or  about  the  same  amount  as  he 
would  require  if  doing  moderate  muscular  work  in  health. 
In  some  diseases  characterized  by  fever  even  this  extra 
allowance  is  not  enough  to  maintain  the  patient's  body 
weight.  In  typhoid  fever,  for  instance,  the  bacteria 
responsible  for  the  disease  cause  a  great  wasting  of  body 
substance,  which  can  be  prevented  only  by  feeding  a 
diet  of  very  much  higher  fuel  value  than  the  patient 
would  need  if  he  were  simply  lying  in  bed  free  from 
fever.^ 

The  administration  of  food  in  fever  calls  for  the  exer- 
.^  See  discussion  of  "  Diet  in  Typhoid  Fever." 


FOOD  FOR  THE  SICK  AND  CONVALESCENT      303 

cise  of  skill  and  good  judgment  in  deciding  how  far  the 
patient^s  energy  needs  can  be  met  when  the  aUmentary 
tract  is  very  sensitive  and  indigestion  may  be  worse 
than  under-feeding,  and  in  selecting  the  food  which  can 
be  taken  most  successfully.  A  fluid  diet  is  safest  and 
easiest  to  give,  as  a  rule.  Meals  may  be  served  at  inter- 
vals of  one  and  one-half  to  two  hours.  Milk  is  an  ideal 
fever  food,  if  modified  to  suit  the  digestive  state  of  the 
patient.  Whole  cow's  milk  is  so  high  in  protein  that  it 
will  make  a  better  balanced  diet  if  something  contain- 
ing little  or  no  protein  is  combined  with  it  —  cream  or 
milk  sugar  or  both,  or  some  cereal  gruel  or  proprietary 
infants'  food  prepared  from  cereal  flours,  malted  or 
otherwise.  The  different  devices  for  modifying  milk  for 
infants  are  appHcable  here,  but  more  attention  should  be 
paid  to  flavor  for  the  adult,  lest  he  tire  of  its  monotony. 
The  aftertaste  of  milk  is  disagreeable  to  many,  especially 
when  the  mouth  is  parched  with  fever,  and  this  can  be 
avoided  by  carefully  cleansing  the  mouth  with  water,  plain 
or  slightly  acidified  with  lemon  juice,  immediately  after 
each  feeding.  The  outline  of  a  fluid  diet  of  high  fuel 
value,  on  page  294,  may  be  used  in  fever  as  soon  as  the 
digestive  tract  will  tolerate  it  —  usually  in  a  few  days. 

Diet  in  Typhoid  Fever 

Typhoid  fever  furnishes  a  striking  example  of  a  dis- 
ease in  which  diet  is  one  of  the  most  important  factors  in 
treatment.  The  very  Ufe  of  the  patient  depends  upon 
absolute  obedience  to  physician  and  nurse  in  regard  to 
every  mouthful   that  the  patient  receives.    A  single 


304  FEEDING  THE  FAMILY 

indiscretion  in  diet  may  prove  fatal,  and  no  one  but  a 
person  expert  in  reading  the  signs  of  the  patient's  con- 
dition (often  entirely  unperceived  by  the  inexperienced 
and  untrained  person)  should  venture  to  prescribe  the 
diet.  Since,  however,  the  home  nurse  has  the  respon- 
sibility of  preparing  the  food  ordered  by  the  doctor,  she 
will  be  able  to  cooperate  more  easily  and  cheerfully  if 
she  understands  the  general  principles  of  the  dietetic 
treatment  of  the  disease,  and  it  is  only  with  the  thought 
of  giving  her  this  background  that  the  following  sugges- 
tions are  made. 

As  in  other  cases  of  fever,  there  is  an  increase  in  the 
energy  expended,  due  to  the  influence  of  the  heightened 
temperature.  There  is  an  added  expenditure  due  to 
the  wasting  of  body  substance  brought  about  by  the 
bacteria  which  cause  the  disease.  These  bacteria  enter 
the  system  by  way  of  the  mouth,  usually  in  contami- 
nated food  or  water.  A  typhoid  patient  is  always  the 
victim  of  somebody's  carelessness.  Proper  safeguard- 
ing of  the  water  and  milk  supply  in  a  community,  with 
prompt  isolation  of  any  typhoid  subject  who  may  appear, 
will  practically  eliminate  the  disease.  Typhoid  bacteria 
find  a  congenial  soil  in  the  large  intestine  and  flourish 
there  at  the  expense  of  the  intestinal  wall,  causing  ulcers 
and  giving  off  poisons  which  are  absorbed  and  circulate 
in  the  blood  to  poison  the  whole  body.  On  account  of 
the  intestinal  ulcers,  the  diet  must  not  cause  irritation 
or  undue  distension  of  the  intestinal  walls.  This  is  one 
reason  why  the  food  must  be  very  easy  to  digest  and 
absolutely  free  from  all  indigestible  substances,  such  as 


FOOD  FOR  THE  SICK  AND  CONVALESCENT       305 

cellulose,  seeds,  or  even  large  undigested  food  fragments. 
In  the  early  stages,  the  digestion  may  be  greatly  dis- 
turbed and  Httle  food  of  any  kind  can  be  given.  But 
typhoid  runs  a  long  course  (four  to  six  weeks)  and  these 
first  symptoms  subside  more  or  less  completely  in  a  com- 
paratively short  time,  after  which  digestion  may  con- 
stantly improve.  The  power  of  the  body  to  absorb  and 
utilize  food  is  not  much  impaired,  so  that  once  digestion 
is  good  the  increased  energy  demands  can  be  nearly,  if 
not  fully  met,  and  the  great  wasting  once  thought  inevi- 
table prevented.  There  are  cases  on  record  in  which  the 
patients  have  actually  gained  weight  while  the  disease 
was  in  progress.  If  such  feeding  is  possible,  the  dangers 
of  exhaustion  and  slow  convalescence  are  much  lessened. 
For  the  early  stages,  then,  it  is  hkely  that  a  fluid  diet 
will  be  adhered  to  very  strictly,  one  consisting  prin- 
cipally of  modified  milk  being  most  generally  employed. 
The  amount  and  nutritive  value  will  depend  upon  the 
condition  of  the  patient,  the  best  success  being  generally 
obtained  with  from  1000  to  3000  Calories  per  day.  The 
following  are  good  examples  of  the  modified  milk  diets. 

Modified  Milk  Diets  for  Typhoid  Fever  ^ 

Calories 
For  iooo  Calories  a  Day: 

Milk,  IOOO  c.c.  (i  quart)        700 

Cream,  50  c.c.  (if  oz.) 100 

Lactose,  50  gm.  (if  oz.) 200 

This  furnishes  eight  feedings,  each  containing : 

Milk,  120  c.c.  (4  oz.) 80 

Cream,  8  gm.  (2  dr.) 15 

Lactose,  6  gm.  (i|  dr.) 24 

*  Coleman,  American  Journal  of  Medical  Sciences,  January,  191 2. 

X 


3o6  FEEDING  THE  FAMILY 

Calories 
For  20CX)  Calories  a  Day: 

Milk,  1500  c.c.  (i§  quarts) 1000 

Cream,  240  c.c.  (8  oz.) 500 

Lactose,  125  gm.  (4  oz.) 500 

This  furnishes  seven  feedings,  each  containing : 

Milk,  210  c.c.  (7  oz.) 140 

Cream,  30  c.c.  (i  oz.) 60 

Lactose,  18  gm.  (4^  dr.) 72 

For  3000  Calories  a  Day: 

Milk,  1500  c.c.  (i^  quarts) 1000 

Cream,  480  c.c.  (i  pint) 1000 

Lactose,  250  gm.  (8  oz.) 1000 

This  furnishes  eight  feedings,  each  containing : 

Milk,  180  c.c.  (6  oz.) 120 

Cream,  60  c.c.  (2  oz.) 120 

Lactose,  30  gm.  (i  oz.) 120 

It  is  not  necessary  always  to  limit  the  kinds  of  food 
in  the  fluid  diet  for  typhoid  so  strictly  as  in  the  diets 
above.  Many  patients  can  take  and  will  enjoy  a  little 
more  variety  and  may  be  given  such  a  diet  as  the  fol- 


A  Mixed  Fluid  Diet  for  Typhoid  Fever 

Milk  and  coffee,  each  120  c.c.  (4  oz.) 

Milk,  hot  or  cold,  240  c.c.  (8  oz.) 

Oatmeal  gruel,  120  c.c.  (4  oz.),  with  milk,  60  c.c.  (2  oz.) 

Junket  with  cane-  and  milk-sugar 

Oatmeal  gruel,  120  c.c.  (4  oz.)  with  mUk,  60  c.c.  (2  oz.) 

Junket  with  cane-  and  milk-sugar 

Hot  milk,  240  c.c.  (8  oz.) 

Whey,  180  c.c,  with  one  whole  egg  and  sherry 

Oatmeal  gruel,  120  c.c.  (4  oz.),  with  milk,  60  c.c.  (2  oz.) 

Junket  with  cane-  and  milk-sugar 

^  F.  P.  Kinnicutt,  Did  Lists  oj  the  Presbyterian  Hospital,  New  York 
City,  page  15. 


owing : 

8 

A.M. 

10 

A.M. 

12  noon 

2 

P.M. 

4 

P.M. 

6 

P.M. 

8 

P.M. 

10 

P.M. 

12 

P.M. 

2 

A.M. 

FOOD  FOR  THE  SICK  AND   CONVALESCENT       307 

4    A.M.    Milk,  240  c.c.  (8  oz.) 
6    A.M.    Milk,  240  c.c.  (8  oz.) 

15  gm.  (§  oz.)  of  lactose  added  to  each  of  the  four  milk 
feedings 

APPROXIMATE  VALUES 

Protein,  71  gm.  (2^  oz.) ;    fat,  81  gm.  (2f  oz.) ;   carbo- 
hydrates, 160  gm.  (5I  oz.) ;  Calories,  2300. 

A  typhoid  patient  is  not  always  limited  to  a  fluid  diet, 
though  soHd  foods  must  be  given  cautiously  and  intro- 
duced gradually.  The  foods  from  which  the  diet  should 
be  chosen  are : 

1.  Milk  in  various  forms 

2.  Broths  —  beef,  veal,  chicken,  mutton 

3.  Soups  —  potato,  pea,  bean,  carefully  strained  and  thickened 

with  flour.     Milk,  cream,  and  egg  may  be  used 

4.  Gruels  —  always  strained 

5.  Eggs,  raw  or  soft-cooked 

6.  Cream  and  butter 

7.  Custards,  ice  creams  and  sherbets,  blancmanges,  and  gelatin 

jellies.    Milk  sugar  used  for  sweetening  will  increase  the 
fuel  value 

8.  Toast 

9.  Breakfast  cereals,  thoroughly  cooked  and  strained 

10.  Rice,  baked  and  mashed  potatoes 

11.  Apple  sauce,  orange  juice  and  grape  juice 

Such  a  diet  is  adapted  to  the  early  stages  of  conva- 
lescence, when  not  prescribed  during  the  fever.  A 
dietary  which  illustrates  the  high  feeding  on  a  very 
simple,  easily  digested,  mixed  diet,  free  from  anything 
likely  to  cause  intestinal  irritation  or  other  disturbance, 
is  here  quoted.^ 

^  Coleman,  American  Journal  of  Medical  Sciences,  January,  1912. 


3o8  FEEDING  THE  FAMILY 

A  Soft  Diet  for  Typhoid  or  Typhoid  Convalescence 

Calories 

7  A.M. 

Egg,  I 80 

Toast,  I  slice 80 

Butter,  20  grams 150 

Coffee 

Cream,  2  ounces 120 

Lactose,  20  grams 80 

9  A.M. 

MUk,  6  ounces 123 

Cream,  2  ounces 120 

Lactose,  10  grams 40 

II  A.M. 

Egg,  I -    80 

Mashed  potato,  20  grams 20 

Custard,  4  ounces 250 

Toast  (or  bread)  i  slice 80 

Butter,  20  grams -     .     .  150 

Coffee 

Cream,  2  ounces 120 

Lactose,  20  grams 80 

I  P.M. 

Same  as  9  a.m 283 

3  P.M.  1 
Same  as  9  a.m 283 

5  P.M. 

Egg,  I 80 

Cereal,  3  tablespoons 150 

Cream,  2  ounces 120 

Apple  sauce,  i  ounce 30 

Tea 

Cream,  3  ounces 180 

Lactose,  20  grams 8c 

7  P.M. 

Same  as  9  a.m 283 

10  P.M. 

Same  as  9  a.m 283 

^  Lactose  lemonade  may  be  substituted  for  the  milk  mixture  at  three 
o'clock.     See  Table  III,  Appendix,  page  360 


FOOD  FOR  THE  SICK  AND  CONVALESCENT       309 

Calories 
I  A.M. 

Same  as  9  a.m 283 

4  A.M. 

Same  as  9  a.m 283 

Total  Calories  for  day 3911 

Diet  in  Tuberculosis 

When  the  tubercle  bacillus  gains  a  foothold  in  the 
human  body,  it  not  only  proceeds  to  destroy  the  organ 
upon  which  it  encamps,  —  lungs,  kidney,  or  whatever 
it  may  be  —  but  it  produces  poisons  which  permeate 
the  whole  system,  causing  fever,  loss  of  appetite,  and 
other  bad  conditions  which  result  in  the  wasting  so 
familiar  in  this  dread  disease.  There  is  no  drug  which 
will  kill  or  drive  out  the  germ :  the  body  must  elaborate 
its  own  weapons  of  defense,  and  the  object  of  treatment 
is  to  build  the  person  up  so  that  resistance  to  the  disease 
will  become  great  enough  to  bring  about  a  cure.  Every- 
thing which  will  help  to  promote  good  nutrition  must  be 
emphasized  —  all  the  fresh  air  obtainable,  carefully 
regulated  rest  and  exercise,  and  good  food  in  abundance. 
As  in  typhoid  fever,  the  amount  and  kind  of  food  is  of 
great  importance.  But  in  tuberculosis  the  appetite  is 
apt  to  be  poor  and  fitful  and  is  no  guide  whatever  as  to 
how  much  the  patient  should  eat.  Often  he  must  con- 
tinue eating  when  he  does  not  want  food  at  all.  But 
this  does  not  mean  that  he  should  be  indiscriminately 
"stuffed."  The  best  dieting  is  that  which  keeps  his 
digestive  tract  in  as  good  condition  as  possible  and  yet 
brings  about  a  gain  in  weight,  until  he  attains  the  highest 


3IO  FEEDING  THE  FAMILY 

weight  which  he  is  known  to  have  had  before  contracting 
the  disease.  Fattening  beyond  this  point  seems  unde- 
sirable. The  amount  necessary  to  produce  a  satis- 
factory gain  in  weight  will  vary  with  the  individual,  but 
the  best  rule  which  seems  to  have  been  evolved  by  stu- 
dents of  the  problem  is  to  add  one-third  more  to  the  diet 
which  would  be  normal  for  the  same  person,  with  the 
same  degree  of  activity  (usually  at  rest),  but  without 
tuberculosis.  Thus,  taking  the  average  requirement  for 
a  man  at  rest  as  2000  Calories,  the  provision  for  the 
same  person  when  tubercular  would  be  about  2700 
Calories.  Much  care  must  be  taken  in  the  selection  and 
preparation  of  food,  to  see  that  it  is  easy  of  digestion, 
and  the  amount  of  food  to  be  eaten  must  be  carefully 
measured. 

As  to  kind  of  food,  the  tubercular  patient  seems  to 
profit  by  liberal  protein  and  fat,  but  indiscriminate  stuff- 
ing with  these  may  defeat  its  own  end.  An  allowance  of 
about  one- third  more  protein  than  what  would  be  a  liberal 
provision  in  a  non- tubercular  diet  seems  advisable.  A 
man  in  health  is  abundantly  supplied  when  he  has  400 
protein  Calories  per  day:  the  tubercular  man  should, 
accordingly,  have  about  530  protein  Calories  per  day. 
Since  the  protein  is  needed  to  reconstruct  wasted  tissues, 
the  kinds  best  for  growth  should  have  preference  —  milk 
and  eggs  particularly  —  though  other  protein  food  can 
also  be  used  to  advantage,  if  prepared  in  ways  easy  of 
digestion.^  Fat  by  its  high  fuel  value  helps  to  keep  the 
bulk  of  the  day's  diet  within  practical  limits  —  a  great 
^  See  Chapter  II. 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       311 

consideration  when  the  appetite  is  feeble.  Butter,  cream, 
olive  oil,  cod-liver  oil,  bacon,  oleomargarine,  suet,  and 
beef  drippings  can  all  be  successfully  used. 

A  Moderate-priced  Dietary  for  Tuberculosis 


Measure 

Weight 

Protein 

Total 

Oz. 

Cvlories 

Calories 

Breakfast  : 

Cream  of  wheat    .... 

f  cup 

6.0 

12 

100 

Cream,  thin 

h  cup 

3.6 

10 

200 

Poached  egg 

I  egg 

1.6 

25 

70 

Toast 

I  slice 

0.7 

7 

50 

Butter 

I  tbsp. 

0-5 

I 

100 

Sugar      

2  tbsp. 
(scant) 

I.O 

— 

100 

Milk 

I  cup 

8.5 

34 

170 

Coffee 

— 

790 

Dinner : 

Roast  beef       

2  slices 

3-2 

92 

200 

Gravy 

i  cup 

1-7 

7 

50 

Mashed  potato     .... 

f  cup 

4-7 

II 

150 

Turnips,  creamed      .     .     . 

^cup 

1.4 

10 

100 

Bread 

I  slice 

0.7 

7 

50 

Butter 

I  tbsp. 

0.5 

I 

100 

Apple  tapioca       .... 

|cup 

7.2 

2 

200 

Milk 

I  cup 

8.5 

34 

170 

1020 

Supper  : 

Corned  beef  hash      .     .     . 

large  serving 

6.0 

64 

250 

Banana   .... 

I  large 

5.5 

5 

100 

Cream     .     .     . 

icup 

1.8 

5 

100 

Bread      .     .     . 

2  slices 

1-3 

14 

100 

Butter     .     .     . 

I  tbsp. 

0.5 

I 

100 

Plain  cake   .     . 

small  piece 

1.5 

12 

150 

Cocoa  with  milk 

fcup 

7.6 

32 

200    . 

Milk,  extra .     . 

2  cups 

17.0 

68 

340 

1340 

Total  for  day     .     .     . 

454 

3150 

312  FEEDING  THE  FAMILY 

A  Low-priced  Tuberculosis  Dietary  for  a  Working  Man 


Measure 


Weight 
Oz. 


Protein 
Calories 


Breakfast  : 

Oatmeal 

Bacon,  broiled      .     .     .     . 

Bacon  fat 

Bread  (toast) 

Sugar      

Milk        

Coffee 

Dinner: 

Pot  roast 

Baked  potato        .     .     .     . 

Bread 

Butter 

Tapioca-cornmeal  pudding 
Milk        

Supper  : 

Pea  soup 

Sausage       

Bread 

Sausage  fat 

Cheese,  American     .     .     . 
Cocoa  with  milk  .... 

Night  Lunch: 

Bread 

Butter 

Peanut  butter       .... 

Milk       


1  cup 
5  large  pieces 

2  tbsp. 
4  slices 
4  tbsp. 

(scant) 


large  serving 

1  large 

2  slices 

1  tbsp. 

2  cup 
I  cup 


1  cup 

2  small 
2  slices 
2  tbsp. 

i-g-  in.  cube 
I  cup 


4  slices 
2  tbsp. 
2  tbsp. 
(scant) 


cup 


7-9 
i.o 
i.o 

2.6 

1.9 
5-1 


4.8 
4-4 
1-3 
0.5 

7.2 

8.5 


lO.O 
2.2 

1-3 
I.o 
0.8 
7.6 


2.6 

I.o 
I.I 

5-1 


17 
26 

28 


19 


186 
16 

14 
I 

44 
34 


43 
40 

14 

26 
32 


28 

2 

38 

19 


Total  for  day 


627 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       313 

A  tempting  diet  of  high  fuel  value,  with  a  generous 
proportion  (15  to  20  per  cent)  in  the  form  of  protein,  is 
likely  to  be  expensive.  Cream,  butter,  eggs,  choice  meats, 
and  dainty  cookery  and  service  are  beyond  the  reach 
of  many  tubercular  patients.  That  tuberculosis  can, 
however,  be  cured  on  foods  which  are  within  the  reach 
of  the  ordinary  purse  has  been  demonstrated  at  the 
Loomis  Sanitorium  in  this  country  and  at  those  in  Eng-' 
land  under  the  supervision  of  the  well-known  authori- 
ties, Bardswell  and  Chapman.  The  day's  dietary  given 
on  page  311,  moderate  in  cost,  is  based  on  the  day's 
menu  served  at  the  Loomis  Sanatorium.^ 

Diets  even  less  expensive  are  those  of  Bardswell  and 
Chapman.  The  following  modification  of  their  plan, 
adapted  to  American  conditions,  is  a  very  satisfactory 
basis  for  low-priced  diets.^ 

A  Plan  for  Low-priced  Tuberculosis  Diets 

Breakfast  :  Large  dish  of  oatmeal,  milk  and  sugar,  2  oz.  of  bacon 
or  smoked  fish,  2  slices  of  bread  and  oleomargarine 

10  A.M.  3  slices  of  bread  and  oleomargarine  with  prune  or 

date  marmalade  prepared  at  home 

Luncheon  :  8  oz.  of  soup  from  one  of  the  dried  vegetables  (vary 
by  making  part  milk),  2  slices  of  bread  and  cheese, 
glass  of  milk 

Dinner  :  Plate  of  meat  stew,  slice  of  bread  and  oleomargarine, 
dish  of  weU-cooked  vegetables,  8  oz.  of  rice  or 
tapioca  pudding  made  with  milk,  glass  of  milk  . 

*  King,  On  the  Construction  of  a  Practical  and  Efficient  Diet  in 
Tuberculosis. 

2  Gibbs,  Food  for  the  Invalid  and  Convalescent,  page  8i, 


314  FEEDING  THE  FAMILY 


Diet  in  Diabetes 


The  regulation  of  the  diet  is  the  most  important  con- 
sideration in  the  treatment  of  diabetes  melHtus.  The 
most  striking  symptom  of  the  disease  is  an  impaired 
power  of  utilizing  carbohydrates.  These  ordinarily  cir- 
culate in  the  blood  as  sugar  and  are  burned  by  the 
muscles  for  fuel  or  stored  in  muscles  and  liver.  In  the 
diabetic  the  sugar  in  the  blood  cannot  be  burned  and 
accumulates  in  the  blood  until  a  certain  point  is  reached, 
when  it  passes  into  the  urine.  Not  every  one  who  ex- 
cretes sugar  is  a  diabetic,  but  the  appearance  of  sugar  in 
the  urine  should  be  regarded  with  suspicion  and  the 
state  of  health  thoroughly  investigated,  for  the  sooner 
this  disease  is  treated  the  better  the  chance  of  arresting 
its  progress  and  keeping  the  patient  in  comparatively 
good  health  and  comfort.  The  presence  of  excessive 
sugar  in  the  blood  lowers  resistance  to  bacterial  infec- 
tion and  invites  numerous  compKcations,  besides  hasten- 
ing the  progress  of  the  disease  itself  —  that  is,  the  dis- 
turbance of  the  sugar-burning  power  of  the  body. 
Middle-aged  and  elderly  people  ought  to  have  their 
urine  tested  once  a  year  as  a  precautionary  measure. 

While  certain  general  principles  in  regard  to  diet  for 
diabetes  can  be  laid  down,  each  patient  presents  an 
individual  problem  which  must  be  studied,  not  only  at 
the  beginning  of  the  treatment,  but  throughout  the  course 
of  the  disease.  The  power  to  burn  sugar  perfectly,  once 
lost,  is  never  completely  regained ;  the  diet  must  always 
be  carefully  prescribed  and  changed  from  time  to  time 


FOOD  FOR  THE  SICK  AND  CONVALESCENT       315 

according  to  the  development  of  the  disease.  If  the 
loss  of  sugar-burning  power  is  very  great,  it  is  likely  to 
be  accompanied  by  other  signs  of  a  disturbed  state  of 
nutrition,  particularly  the  appearance  of  certain  acids 
in  the  urine  indicative  of  a  condition  called  acidosis. 
Dietetic  treatment  must  be  directed  to  the  control  of 


Courtesy  of  John  Criaiilloti  and  Sons. 
A  Convenient  Food  Scale 

acidosis,  as  well  as  to  the  elimination  of  sugar  from  the 
urine. 

The  first  step  is  fasting  ^  till  the  urine  is  sugar  free, 
then  beginning  with  small  amounts  of  carbohydrate, 
preferably  in  the  form  of  green  vegetables,  and  gradually 

*  For  details  see  Allen,  Treaiment  of  Diabetes^  Boston  Medical  and 
Surgical  Journal,  1915,  Vol.  173,  p.  241. 


3i6  FEEDING  THE  FAMH^Y 

increasing  till  the  person's  ''  tolerance  "  or  sugar-burning 
capacity  is  learned.  This  is  important  because  any 
excess  over  what  the  tissues  can  utilize  acts  as  a  poison 
and  causes  the  ability  to  burn  carbohydrates  to  diminish, 
the  organs  concerned  in  the  process  being  weakened  by 
the  strain  of  trying  to  care  for  more  than  they  are  able. 
The  treatment  which  follows  aims  to  increase  this  toler- 
ance by  supplying  the  patient  with  sufhcient  nourishment 
without  overtaxing  the  powers  of  sugar-burning.  The 
patient  should  be  provided  with  scales  measuring  grams 
for  weighing  food,  and  written  instructions  as  to  the 
exact  amounts  of  different  foods  to  be  eaten.  The 
matter  is  too  critical  to  be  left  to  the  crude  measure- 
ments of  the  eye. 

When  a  certain  course  is  to  be  pursued  for  some  time, 
—  perhaps  several  months,  —  a  general  plan  for  the  diet 
and  a  table  of  "  carbohydrate  equivalents,"  by  means  of 
which  the  menu  can  be  varied,  is  most  conveniently 
followed.  Whoever  has  charge  of  the  feeding  of  a  dia- 
betic patient  should  learn  from  the  physician  exactly  how 
much  protein,  fat,  and  carbohydrate  is  to  be  given,  and 
how  to  estimate  the  amount  of  each  food  to  be  eaten. 
Such  tables  as  those  below  ^  give  a  good  general  outline 
of  the  foods  available. 

A  Scheme  for  Planning  Diabetic  Diets 

"  Tables  A  and  B  are  made  up  of  foods  that  are  nearly  carbo- 
hydrate-free and  from  these  lists  this  sort  of  dietary  may  be  con- 
structed according  to  the  patient's  preferences.  These  foods 
(Tables  A  and  B),  may  be  used  without  restriction  of  quantity 
imless  there  is  a  necessity  of  limiting  the  amount  of  protein  con- 
^  N.  B.  Foster,  American  Journal  of  Medical  Sciences,  February,  191 1. 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       317 

sumed.  In  Tables  C  and  D  the  foods  all  contain  carbohydrate. 
These  tables  are  to  be  used  only  when  the  carbohydrate  tolerance 
of  the  patient  is  known,  and  then  the  total  amount  of  starch- 
containing  food  should  be  kept  well  below  the  tolerance  limit  (by 
at  least  10  grams  of  bread).  For  example,  if  60  grams  of  white 
bread  is  assimilated  without  inducing  glycosuria,^  then  not  more 
than  50  grams  in  equivalents  should  be  allowed.  Further,  foods 
like  potatoes  and  fruits  should  be  separately  tested  with  each 
patient  in  order  to  determine  whether  there  is  any  peculiarity  of 
reaction  toward  them  respecting  sugar  excretion. 

"  The  order  and  number  of  meals  requires  consideration  also ; 
four  or  five  meals  are  better  than  three ;  a  second  breakfast  and 
afternoon  tea  may  be  interpolated.  Half  of  the  daily  allowance 
of  bread  should  be  taken  at  the  mid-day  meal,  and  it  is  better 
that  at  least  a  third  of  the  daily  bread  allowance  be  used  as 
equivalents  —  vegetables  and  fruits. 

"Table  A 

"Fresh  Meats:  All  muscle  parts  of  beef,  veal,  pork,  lamb, 
mutton,  domestic  and  wild  fowl,  either  roasted,  boiled,  or  broiled, 
in  their  juices,  with  butter,  or  with  mayonnaise  made  without 
flour,  either  hot  or  cold. 

"  Various  Organs  of  Animals  :  Tongue,  heart,  brains,  sweet- 
breads, kidneys,  marrow,  calves'  liver,  liver  of  game  or  poultry 
(pate  de  fois  gras)  up  to  100  grams  in  weight,  weighed  after  being 
prepared. 

"Preserved  Meat:  Smoked  meat,  dried  meat,  smoked  or 
pickled  tongue,  ham  or  bacon,  corned  beef,  sausage  (containing  no 
bread).    Be  sure  that  no  flour  is  used  in  preparing  pickled  meats. 

"  Meat  Peptones  of  all  kinds,  jellies,  or  aspics  prepared  from 
calves'  feet,  or  pure  gelatin ;  nutrose,  tropon,  plasmon,  wheat  gluten, 
etc. 

"  Fresh  Fish  :   AU  fresh  fish  boiled,  fried,  or  broiled.    If  the 

^  Glycosuria  means  glucose  in  the  urine.  Glucose  is  the  kind  of  sugar 
which  circulates  in  the  blood  and  appears  in  the  urine  in  diabetes. 


3i8 


FEEDING  THE  FAMILY 


fish  is  fried  in  bread  crumbs  and  eggs  the  crust  should  be  removed 
before  the  fish  is  eaten.  All  sauces  that  contain  no  flour  are 
allowed ;  those  that  contain  butter  and  lemon  are  the  best. 

"  Preserved  Fish  :  Dried,  salted,  and  smoked,  such  as  haddock 
cod,  herring,  mackerel,  flounder,  sturgeon,  eels,  salmon,  etc. 
Pickled  herrings,  sardines  in  oil,  mackerel  in  oil,  anchovy,  timny- 
fish,  etc. 

"  Fish  Products  :  Caviare,  cod-liver  oil. 

"  Shellfish  and  Crustacea  :  Oysters,  clams,  and  other  shell- 
fish, lobsters,  crabs,  crawfish,  shrimps,  turtle,  etc. 

"Table  B 

"  Foods  Rich  in  Fats  :  Dairy  products  —  cream,  butter,  yolks 
of  eggs,  cheese. 

"  Animal  Fats  —  bone  marrow,  fat  of  edible  meats,  lard,  tallow 
(used  in  cooking),  cod-liver  oil,  oleomargarine.  Vegetable  Fats 
—  olive  oil,  cottonseed  oil,  peanut  oil,  peanut  butter,  nut  butter. 

"  Vegetables  containing  a  slight  amount  of  carbohydrate  (less 
than  4  per  cent).  These  may  be  taken  in  normal  quantities  unless 
otherwise  directed:  asparagus,  beet  greens,  Brussels  sprouts, 
cabbage,  celery,  chard,  cucumbers,  endive,  lettuce,  sauerkraut, 
spinach,  string  beans,  tomatoes  (fresh). 

"Table  C 

FOODS  containing  CARBOHYDRATES  AND  TO  BE  USED  ONLY  IN  RESTRICTED 

quantity 


Grams 

Grams 

Grams 

Grams 

White  bread 

lO 

20 

30 

SO 

Equiva- 

Equiva- 

Equiva- 

Equiva- 

lent to 

lent  to 

lent  to 

lent  to 

Com  bread 

12 

24 

36 

60 

Graham  bread    .... 

ID 

20 

30 

SO 

Gluten  bread      .... 

13 

26 

39 

6S 

Oatcakes        

25 

SO 

75 

I2S 

Wheat  flour 

8 

16 

24 

40 

Hominy  (boiled)     .     .     . 

20 

38 

50 

FOOD  FOR  THE  SICK  AND   CONVALESCENT       319 


Grams 

Grams 

Grams 

Grams 

Rice  (boiled)       .... 

14 

28 

42 

Tapioca  (pudding)       .     . 

15 

30 

45 

Macaroni  (cooked)      .     . 

30 

60 

90 

Spaghetti  (cooked)      .     . 

30 

60 

90 

Cocoa  (unsweetened) 

12 

Vegetables : 

Asparagus  (cooked)    .     . 

175 

350 

Beans,  red  kidney- 

25 

50 

Beans,  lima   .     .     . 

25 

50 

Beets  (cooked)  .     . 

55 

100 

Carrots  (raw)     .     . 

60 

120 

Celery 

100 

200 

Corn,  green,  canned 

25 

50 

Cauliflower  (raw) 

80 

160 

Dandelion  greens 

50 

100 

Egg  plant  (cooked) 

90 

180 

Onions  (boiled) 

90 

180 

Peas,  green  (cooked) 

30 

60 

90 

Parsnips  (raw) 

40 

80 

Potato  (boiled)  .     . 

25 

50 

75 

Fruits  : 

Apples  (raw)      .... 

35 

70 

Apricots  (stewed)    . 

40 

80 

Bananas    .... 

25 

50 

Blackberries  (fresh) 

35 

70 

Cherries  (fresh) 

25 

50 

Currants  (fresh)      . 

40 

80 

Gooseberries       .     . 

75 

150 

Grapefruit     .     .     . 

200 

Oranges     .... 

30 

60 

Peaches     .... 

50 

100 

Pears 

40 

80 

Phims 

27 

54 

Prunes  (stewed) 

25 

50 

Raspberries        .     . 

42 

84 

Strawberries       .     . 

60 

120 

When  no  equivalent  amount  is  mentioned  in  the  third  column,  it  is 
to  be  understood  that  the  amount  given  in  the  second  column  is  the 
maximum  allowable. 


320  '        FEEDING  THE  FAMILY 

"Table  D 

"  This  table  consists  of  a  list  of  food  materials  which  are  not 
entirely  free  of  sugars.  They  are  allowed  in  quantities  stated 
unless  the  patient  is  on  a  "  carbohydrate-free  "  diet,  when  they  must 
be  avoided. 

"  Vegetables  (cooked  without  flour  or  sweetening) :  Dried  peas 
and  beans,  either  whole  or  in  puree,  turnips,  carrots,  salsify,  green 
peas,  lima  beans,  kidney  beans,  2  tablespoonfuls. 

"  Fresh  Fruit  :  Apples,  pears,  apricots,  peaches,  50  grams. 
Raspberries,  strawberries,  red  currants,  i  large  tablespoonful. 
Blackberries,  2  tablespoonfuls. 

"  Stewed  Fruit  (with  saccharine  or  crystallose) :  Plums,  apples, 
pears,  apricots,  peaches,  sour  cherries,  prunes,  i  heaped  teaspoonful. 
Raspberries,  gooseberries,  red  currants,  2  heaped  tablespoonfuls. 

"Dried  Fruit:  Plums,  apricots,  peaches,  apples,  prunes,  2 
heaped  tablespoonfuls. 

"Levulose  Chocolate  (Stollwerck's),  up  to  15  grams. 

"  Cocoa  (without  sugar),  up  to  12  grams. 

"How  TO  Make  Use  of  Table  C 

"The  food  is  divided  into  two  parts:  (i)  That  which  is  free 
from  carbohydrates,  the  principal  fare,  Tables  A  and  B;  and  (2) 
that  which  contains  carbohydrates,  the  secondary  fare,  Tables  C 
and  D.  For  instance,  the  equivalent  of  75  grams  of  wheat  bread 
are  allowed  in  courses  from  Table  C. 

Breakfast:  Principal  fare,  medium  strong  coffee  or  tea,  cold 
meat,  i  egg  and  butter ;  secondary  fare,  50  grams  of  oatcakes,  the 
equivalent  of  which  =  20  grams  of  wheat  bread. 

Second  Breakfast  :  Two  eggs  in  any  form. 

Dinner  (midday  meal) :  Principal  fare,  broth  with  egg,  meat 
with  green  vegetables  or  salad  (Table  B),  cheese,  and  butter. 
Secondary  fare,  50  grams  of  potatoes  ( =  20  grams  of  wheat 
bread),  60  grams  of  strawberries  (  =  10  grams  of  wheat  bread). 

Afternoon  Meal  :  Tea,  coffee,  or  consomme,  with  casoid  cakes. 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       321 

Supper  :  Principal  fare,  plenty  of  hot  or  cold  meat,  with  vege- 
tables or  salad,  cheese  and  butter;  secondary  fare,  25  grams  of 
Graham  bread  (  =  25  grams  of  wheat  bread).  Total,  =  75  grams 
of  wheat  bread." 


1590 


1500 


Making  a  diabetic  diet  acceptable  depends  not  only 
upon  ability  to  regulate  the  kind  and  amount  of  food, 
but  upon  skill  in  cookery,  and 
the  amount  of  money  available 
for  food.  Since  carbohydrates 
constitute  the  largest  part  of  an 
ordinary  diet,  their  withdrawal 
changes  eating  habits  materially, 
and  people  find  it  difhcult  to  do 
without  the  familiar  bread, 
potatoes,  cereals,  sugars,  and 
fruits.  Furthermore,  the  carbo- 
hydrate foods  are  relatively  the 
cheapest  part  of  the  diet,  so  that 
a  diabetic  diet  will  always  cost 
more  than  a  mixed  diet  of  the 
same  general  character. 

The  large  amount  of  fat  is 
likely  to  prove  disagreeable  un- 
less introduced  with  care  into  the 
menu.  Most  books  on  invalid 
cookery  give  recipes  for  diabetic 

diets.^     These  are  very  helpful  because  the  cook  is  de- 
prived of  her  ordinary  thickening  agents,  such  as  flour, 

^.Farmer,    Food   for  the  Sick   and  Convalescent.     Pattee,  Practical 
Dietetics. 

y 


Normal  diet 
2300  Calories 


Diabetic  diet 
2500  Calories 


k>^i^ifd 


Protein 

l^t 

Csirbohydrata 


A  Comparison  of  the  Distribu- 
tion of  Calories  in  a  Typical 
Normal  and  a  Severe  Dia- 
betic Diet 


322  FEEDING  THE   FAMILY 

also  of  sugar  and  milk,  and  special  devices  are  necessary  to 
make  acceptable  dishes.  The  best  fats  are  butter,  cream, 
cream  cheese,  oHve  oil,  bacon  fat,  meat  fats  of  other 
kinds,  bone  marrow,  fat  and  highly  flavored  fish  (as 
canned  sardines,  salmon,  mackerel,  and  whitefish). 
Green  vegetables  are  the  best  fat  carriers.  Melted 
butter  may  be  poured  over  those  served  hot  and  olive 
oil  or  cream  dressing  over  salads.  A  small  potato? 
according  to  Miss  Farmer,  may  take  up  one-half  its 
weight  in  butter,  or  one-fourth  its  weight  in  heavy  cream. 
Potatoes,  however,  are  not  always  permissible,  while 
green  vegetables  such  as  lettuce  and  cabbage  are.  Cream 
can  be  used  in  place  of  milk  in  many  dishes.  In  others, 
cream  diluted  with  water,  to  which  raw  white  of  egg  is 
added,  will  make  a  satisfactory  milk  substitute.  As  a 
rule,  the  best  success  in  feeding  comes  from  judicious 
use  of  the  ordinary  foods  in  correct  amounts.  Special 
diabetic  foods  on  the  market  are  expensive  and  not 
always  reliable.  They  should  not  be  used  without 
knowledge  of  their  exact  composition.^  The  more  the 
carbohydrate  is  removed,  the  greater  the  cost.  On 
account  of  the  restrictions  in  breadstuffs,  muffins,  wafers, 
and  so  forth,  made  with  almond,  soy  bean,  casoid,^  or 
pure  gluten  flour  are  useful  occasionally  for  the  sake  of 
variety,  even  for  mild  cases,  and  are  a  help  when  the 
carbohydrate  is  very  greatly  restricted. 

^  The  composition  of  many  diabetic  foods  may  be  found  in  a  bulletin 
by  Mendel  and  Street,  Diabetic  Foods,  published  by  the  Connecticut 
Agricultural  Experiment  Station,  New  Haven,  Conn, 

2  The  manufacturers  of  casoid  flour  publish  a  cookbook  with  some 
excellent  recipes  for  the  use  of  this  carbohydrate-free  flour. 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       323 

Saccharine  may  be  used  for  sweetening  in  place  of 
sugar.  It  has  no  food  value,  but  is  intensely  sweet 
having  500  times  the  sweetness  of  cane  sugar.  The  taste 
remains  in  the  mouth  much  longer  than  that  of  sugar, 
and  if  much  is  used  a  bitter  taste  develops.  It  should, 
therefore,  be  used  as  little  as  possible  to  get  the  best 
results  in  the  long  run. 

There  is  always  danger  of  mild  diabetes  becoming 
severe;  the  only  way  to  prevent  this  is  by  eternal  vigi- 
lance in  regard  to  diet,  and  careful  living,  without 
physical  overwork  or  nervous  strain.  Even  when  the 
patient  is  tempted  by  long  periods  of  continued  well- 
being  to  disregard  his  dietetic  Hmitations,  he  should  be 
prevented  from  doing  so.  A  diabetic  patient  should 
not  have  charge  of  his  own  diet.  The  unhappy  feeling 
of  restriction  will  be  less  and  the  temptation  to  overstep 
the  boundaries  diminished  if  some  one  else  plans  and 
prepares  the  meals. 

In  severe  diabetes  protein  is  restricted  as  well  as  car- 
bohydrate, and  the  body  must  depend  mainly  on  fat 
for  fuel.  Under  such  circumstances  the  fat-burning 
power  also  becomes  weakened,  and  the  general  disturb- 
ance of  metabolism  is  evidenced  by  acidosis.  The 
treatment  then  must  attempt  to  correct  both  sugar 
and  acid  excretion.  No  one  diet  will  serve  this  pur- 
pose. Treatment  can  be  best  carried  on  in  hospital 
or  sanitarium  —  at  any  rate,  under  constant  guidance  of 
a  physician. 

One  device  for  resting  the  impaired  functions  and 
reducing  sugar  in  the  blood  is  to  prescribe  ** green"  or 


324 


FEEDING  THE  FAMILY 


"vegetable''  days,  when  little  food  of  any  kind  is  taken. 
The  following  will  serve  as  an  illustration  of  this  type 
of  diet. 

Green  Days^ 

Breakfast  :  i  egg,  boiled  or  poached 
Cupful  of  black  coffee 

Dinner  :         Spinach,  with  hard-boiled  egg 
Bacon,  15  gm.  (|  oz.) 
Salad  with  15  gm.  (|  oz.)  of  oil 
White  wine,  j  1.  (4  oz.),  or  whisky  or  bi   ndy,  30  c.c. 
(i  oz.) 

4 :  30  P.M. :     Cup  of  beef-tea  or  chicken  broth 

Supper  :         i  egg,  scrambled  with  tomato  and  a  little  butter 
Bacon,  15  gm.  (^  oz.) 
Cabbage,   cauliflower,   sauerkraut,   string-beans,  or 

asparagus 
White  wine,  1 1.  (4  oz.),  or  whisky  or  brandy,  30  c.c. 

(i  oz.) 


In  the  home  treatment  of  diabetes  the  problem  of 
following  the  doctor's  orders  is  often  difficult  because  of 
expense.  Carbohydrate  foods  are  the  cheapest  class; 
the  more  they  are  excluded,  the  greater  the  cost  of  the 
diet.  Some  suggestions  for  low-priced  diets  are  given 
below. 

They  will  not  cost  over  two  cents  per  100  Cal- 
ories, and  neither  will  the  cost  be  raised  much  by  the 
addition  of  a  little  more  carbohydrate  food  when  this  is 
permitted. 

^  T.  C.  Jane  way  in  Musser  and  Kelly,  Practical  Therapeutics. 


FOOD  FOR  THE  SICK  AND  CONVALESCENT       325 

A  Low-Priced  Dietary  for  a  Diabetic  Allowed  50  Grams  (200 
Calories)  of  Carbohydrate  per  Day 


Measure 

Weight 
Oz. 

Pro- 
tein 
Calo- 
ries 

Carbo- 
hydrate 
Calo- 
ries 

Total 
Calo- 
ries 

Breakfast  ; 

Scrambled  eggs  .... 

Bacon 

Soy  bean  muffins    .     .     . 

Butter  1 

Cream,  thick      .... 
Coffee 

2  eggs 

8  small  pieces 

2  muffins 

2  tbsp. 

li  tbsp. 

1  cup 

2  balls 

I  serving 
I  slice 
I  tbsp. 
I  serving 

1  cup 

2  slices 

I  egg  and 

1  tsp.  cream 
ih  cups 

f  cup 

2  large  nuts 
4  tbsp. 

4.0 

I.O 

2.1 
1.0 
0.9 

4.0 

0.7 
0.5 
3-9 

2.5 

2.3 

34 
4-3 
0-5 
1.8 

45 

26 

.   50 

2 

2 

29 
3 

150 
200 
167 
200 
100 

Dinner : 

Hamburg  steak  .... 
Lentil  puree       .... 
Whole  wheat  bread     .     . 

Butter  1 

Cottage  cheese  salad  2      . 
Coffee 

125 

170 

30 
8 

I 
82 

32 

68 
41 

19 

817 

200 
175 
50 
100 
250 

Supper  : 

Boiled  ham 

Deviled  egg 

Shredded  cabbage  ^     .    . 
Lemon  jelly  ^      .     .     .    , 

Brazil  nuts 

Whipped  cream .... 

291 

57 
25 

6 

8 

10 

5 

128 

21 

14 

4 

6 

775 

200 
100 

30 

22 

100 

200 

III 

45 

652 

Total  for  day .     .     .     . 

527 

205 

2244 

^  If  butter  is  over  25  cents  per  pound,  oleomargarine  must  be  itsed 
to  make  this  dietary  cheap. 

2  Made  from  52  tbsp.  cottage  cheese,  i  tbsp.  oil,  i  tbsp.  vinegar,  5  or  6 
walnuts,  and  lettuce. 

'  Served  with  salt  and  vinegar.  *  Sweetened  with  saccharine. 


326 


FEEDING  THE  FAMILY 


A.  Low-Priced  Dietary'  for  a  Diabetic  Allowed  75  Grams  (300 
Calories)  of  Carbohydrate  per  Day 


Measure 


Weight 
Oz. 


Pro- 
tein 
Calo- 


Carbo- 
hydrate 
Calo- 
ries 


Breakfast : 

Gluten  breakfast  food      . 

Milk 

Toast 

Butter  2 

Bacon 

Egg 

Cream,  thick      .     .     ,     . 
Coffee 

Dinner  : 

Pot  roast 

Spinach 

Bacon  fat  for  spinach 

Bread 

Butter  2 

Coffee  jelly  3      .     .     .     . 
English  walnuts      .     .     . 

Supper : 
Canned  salmon  .... 
Lettuce     and    cucumber 
salad,  French  dressing 

Toast 

Butter  2 

Cheese,  American  .     .     . 


t  cup 

(uncooked)^ 
8  cup 
I  slice 
I  tbsp. 
4  small  pieces 

I  egg 

I I  tbsp. 
I  cup 


I  servmg 
f  cup 
2 1  tbsp. 
I  slice 
I  tbsp. 
f  cup 
8  nuts 


1  servmg 

2  slices 
2  tbsp. 


cube 


5-1 
0.6 

0.5 
0-5 
2.0 
0.9 


3-2 

4.0 

1-3 
0.7 

0.5 
4.9 

0.5 


3-5 

5-5 
1.2 
i.o 
0.8 


68 

19 

7 
I 

13 
26 


136 

124 

5 

7 

I 

22 

II 


170 
90 

4 
14 

2 
26 


136 


69 

29 
40 


141 


15 


40 


62 


14 
80 


97 


Total  for  day 


442 


300 


^  Where  absolute  accuracy  is  required  it  is  a  good  plan  to  measure 
or  weigh  cereals  before  cooking. 

2  If  butter  is  over  25  cents  per  pound,  oleomargarine  must  be  used 
to  make  this  dietary  cheap.  ^  Sweetened  with  saccharine. 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       327 

Diet  in  Gout 

Gout  is  a  disease  of  the  overfed  rather  than  the  under- 
nourished. Luxurious  Hving,  with  its  constant  tempta- 
tion to  overeat,  especially  of  protein  foods,  and  to  avoid 
exercise,  often  brings  its  penalty  in  the  form  of  acute  or 
chronic  gout.  Indulgence  in  alcoholic  beverages,  es- 
pecially as  an  accompaniment  to  a  sumptuous  repast, 
increases  a  man's  chances  of  acquiring  .the  disease. 
Sometimes  he  suffers  for  the  sins  of  his  ancestors,  the 
tendency  to  the  disease  being  said  to  be  transmissible. 
There  are  usually  disturbances  of  the  digestive  system 
—  gastric  indigestion,  intestinal  putrefaction,  and  con- 
stipation —  but  the  most  constant  symptom  is  an  excess 
of  uric  acid  in  the  blood,  indicating  a  faulty  eHmination 
of  this  substance.  Uric  acid  is  formed  in  the  body,  but 
in  health  it  is  excreted  in  the  urine,  so  that  the  amount 
in  circulation  in  the  blood  is  very  small.  In  gout  this 
acid  accumulates  in  the  blood  and  is  eliminated  with 
difficulty.  The  following  are  to  be  avoided:  (i)  all 
foods  which  disturb  digestion;  (2)  all  foods  which  tend 
to  induce  intestinal  putrefaction  and  constipation; 
(3)  all  excess  of  total  fuel  and  of  protein  food ;  and  (4)  all 
foods  which  by  their  composition  tend  to  increase  the 
amount  of  uric  acid  which  the  body  has  to  get  rid  of. 
Uric  acid  belongs  to  a  group  of  closely  related  substances 
called  purins.  These  are  found  in  flesh  foods  of  all  kinds 
and  in  some  vegetable  foods.  The  purins  other  than 
uric  acid  in  these  foods  are  mostly  converted  into  uric 
acid  in  the  body.     Hence,  if  elimination  is  faulty,  they 


328  FEEDING  THE  FAMILY 

raise  the  amount  of  uric  acid  in  the  blood,  a  condition 
considered  very  unfavorable  in  cases  of  gout,  though  the 
relation  of  this  substance  to  the  disease  is  not  fully 
understood.  The  taking  of  alcoholic  beverages  also 
tends  to  hinder  uric  acid  elimination,  and  these  should 
be  excluded  in  gout. 

The  treatment  is  largely  dietetic  and  the  diet  should 
be  adapted  to  the  needs  of  the  patient  by  the  physician. 
Some  information,  however,  as  to  the  purin  content  of 
foods  will  be  helpful  in  carrying  out  his  orders.  Milk, 
eggs,  cheese,  nuts,  gelatin,  fruits,  sugars,  breadstuffs 
made  with  white  flour,  cornstarch,  tapioca,  farina,  rice, 
potatoes  and  other  root  vegetables,  most  green  vege- 
tables (spinach  and  asparagus  excepted),  and  all  kinds 
of  fat  are  practically  purin-free. 

Sweetbreads,  kidney,  Uver,  sardines,  and  anchovies 
are  very  rich  in  purins  and  should  be  entirely  avoided. 
Beef,  veal,  mutton,  pork,  chicken,  turkey,  goose  and 
other  kinds  of  game,  fish  with  the  exception  of  cod,  are 
fairly  high  in  purin  content,  and  should  be  sparingly  if 
at  all  indulged  in.  Boiling  meat  will  remove  some  of  the 
purins ;  hence  boiled  meats  are  sometimes  allowed  where 
roasted  or  broiled  ones  are  not.  Among  vegetable  foods, 
spinach,  asparagus,  peas,  and  beans  are  richest  in  purins, 
though  none  of  these  contains  as  much  as  meat.  A  die- 
tary indicating  the  type  of  food  best  adapted  to  use  in 
gout  is  given  below. 


FOOD  FOR  THE  SICK  AND   CONVALESCENT       329 

A  Day's  Dietary  Suggested  for  Chronic  Gout 


7  A.M.: 

Hot  water 

8  A.M. : 

Orange    

Rice 

Cream,  thick 

Sugar      ....... 

Hot  milk 

Bread '  .     . 

Butter 

Peaches  

I  P.M.: 
Soft-cooked  eggs  .... 

Baked  potato 

Celery 

Bread 

Butter 

Peaches       

Tea,   very    weak  and  un- 
sweetened     

6  P.M. 

Milk 

Bread 

Baked  apple  with  whipped 

cream 

Sugar      

Butter 


Measure 


I  cup 

I  large 
f  cup, 
I  tbsp. 

(scant) 
I  tbsp. 

(scant) 
ij  cups 
4  slices 

I  tbsp. 

I I  medium 


2  eggs^ 
2  medium 

4  slices 
I  tbsp. 
i^  medium 


i^  cups 
6  slices 


I  small  apple 
I  tbsp. 

(scant) 
I  tbsp. 


Weight 
Oz. 


9.5 
2.0 

o.S 
o.S 

10.2 
1-3 
0.5 
5-3 


3.4 
6.0 
4.8 
2.6 
o.S 
5.3 


10.2 
3-9 

2.4 
0.5 

o-S 


Protein 
Calories 


38 
28 

I 
3 


54 

22 

6 

28 

I 
3 


38 
42 


Total  for  day    . 


279 


APPENDIX 


Table 

I. 

Table 

II. 

Table 

III. 

Table 

IV. 

Table 

V. 

Table 

VI. 

Table 

VII, 

Table  VIII, 

Table 

IX. 

loo-Calorie  portions  of  foods  as  we  eat  them 
Fuel  values  of  food  materials  in  terms  of  common 

measures 
Dietary  recipes 
Fuel  values  in  relation  to  cost 
Height  and  weight  of  men  at  different  ages 
Height  and  weight  of  women  at  different  ages 
Height  and  weight  of  boys  at  different  ages 
Height  and  weight  of  girls  at  different  ages 
Weight  of  children  from  birth  to  fifth  year 


TABLE  I 

ioo-Calorie  Portions  of  Foods  as  We  Eat  Them 

Introductory  Note 

Most  of  these  foods  have  been  measured  and  weighed 
in  the  author's  laboratory,  some  of  them  many  times. 
Nevertheless,  standardization  of  measures  and  weights 
is  exceedingly  difficult,  and  these  tables  make  no  claim 
to  strict  mathematical  accuracy.  They  are  presented 
with  the  hope  of  enabling  the  housewife  who  does  not 
wish  the  burden  of  weighing  and  making  calculations 
—  or  the  persons  who  cannot  go  behind  the  scenes,  i.e. 
into  the  kitchen  —  to  get  quickly  some  fair  conception 
of  the  relative  value  of  various  foods  as  they  appear  on 
the  table.  The  data  on  uncooked  single  food  materials 
have  been  taken  largely  from  the  author's  Laboratory 
Handbook  for  Dietetics,  based  on  the  Analyses  of  Ameri- 
can Food  Materials,  pubKshed  as  Bulletin  28,  Office  of 
Experiment  Stations,  U.  S.  Department  of  Agriculture, 
from  which  latter  source  have  also  been  taken  some 
analyses  of  cooked  foods. 

332 


APPENDIX 


333 


ioo-Caloeie  Portion 

Distribution  of 
Calories 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Beverages 

Buttermilk  (seeD^iry 

Products)       '.     . 

Chocolate  I      .     .     . 

i  cup  (scant) 

4-1. 

ID 

48 

42 

Chocolate  II    .     .     . 

3-  cup 

3.1 

13 

49 

38 

Cocoa  I        .     .     .     . 

5  cup 

5.5 

14 

39 

47 

Cocoa  II      .     .     .     . 

fcup    • 

3.8 

16 

44 

40 

Cocoa  III    ...     . 

3   cup 

2.9 

12 

34 

54 

Cream     (se^     Dairy 

Products)       .     . 

Egg  lemonade       .     . 

Icup 

4.8 

13 

24 

63 

Eggnog  

^  cup  (scant) 

3-7 

21 

48 

31 

Fruit  punch     .     .     . 

1  cup  (scant) 

1.8 

I 

I 

98 

Grape  juice    (see 

Fruits) 

Lactose  lemonade      . 

i  cup  (scant) 

2.6 



— 

100 

Lemonade   .... 

if  cups 

II.O 



— 

100 

Milk  (see  Dairy  Prod- 

ucts)    .      .     .     ;♦ 

• 

Orange  juice  (see 

Fruits) 

Bread,    Biscuit,    and 

MUFPINS 

Baking  powder  biscuit 

2  small  biscuit 

1.3 

II 

27 

62 

Bread,  Boston  brown 

f    in.    slice    3 

in. 

diam. 

1.8 

10 

10 

80 

Graham  .... 

3  slices  1  in.  X  2  in. 

X  3*  in. 

1.4 

14 

6 

80 

Old  New  England 

corn      .... 

piece  2^  in.  x  i 

in. 

♦ 

X  I  in. 

I.O 

8 

30 

62 

White      .    .    .    . 

2  slices   3   in.  x 

3h 

in.  X  2-  in. 

1-3 

14 

6 

80 

Whole  wheat     .     . 

2  slices  2^  in.  X  2f 

in.  X  i  in. 

1.4 

16 

3 

81 

Com  cake   .... 

slice  2   in.  X  2 

in. 

X  I  in. 

1.2 

10 

24 

66 

334 


FEEDING  THE  FAMILY 


ioo-Calorie  Portion 

Distribution  of 
Calories 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Bread,  etc.  —  Cont'd 

Crackers,  graham 

2  crackers 

0.8 

9 

20 

71 

Oyster      .... 

24  crackers 

0.8 

10 

22 

68 

Saltines    .... 

6  crackers 

0.8 

10 

26 

64 

Soda 

4  crackers 

0.9 

10 

20 

70 

Croutons  (fried) 

15    croutons,  |  in. 

cubes 

0.8 

7 

49 

44 

Croutons  (toasted)    . 

27    croutons,  \  in. 

cubes 

1.4 

14 

4 

82 

Griddle  cakes  .     .     . 

I  cake  4I  in.  diam. 

1.8 

14 

25 

61 

Muffins,  cornmeal     . 

J  muffin 

1.2 

13 

25 

62 

Graham  .... 

f  muffin 

1.4 

13 

16 

71 

One  egg   .     .     .     . 

1  muffin 

1.2 

12 

24 

64 

Twin  mountain 

f  muffin 

I.O 

9 

36 

55 

Popovers     .... 

I  popover 

2.0 

18 

27 

55 

Rolls,  French  .     .     . 

iroU 

1-3 

12 

8 

80 

Sandwich,  club     .     . 

\  sandwich 

1-5 

IS 

^69 

16 

Date 

I  triangle  3  in.  X  3I 

in.  X  45  in. 

I.I 

6 

27 

67 

Date  and  cream    . 

cheese  .... 

I  triangle  3  in.  X 

3I  in.  X  4t  in. 

1.0 

10 

39 

51 

Toast,  cream    .     .     . 

f  slice  toast  and 

\  cup  sauce 

2.2 

13 

43 

44 

French     .... 

shce  3  in.  X  3  in.  X 

|in. 

1.4 

10 

48 

42 

Waffles 

1  waffle  6  in.  diam. 

0.9 

14 

35 

51 

Zwiebach     .... 

3  pieces  2>\  in.  X  h 

in.  X  i\  in. 

0.8 

9 

21 

70 

Cake  and  Cookies 

Angel  cake  .... 

piece  I i  in.  X  2  in. 

X  2I  in. 

1.3 

12 

I 

87 

Apple  sauce  cake  .    . 

piece  i^  in.  X  Hn. 

X  3I  in. 

0.8 

5 

II 

84 

Chocolate  loaf  cake  . 

piece    2\    in.  X  2^ 

in.  X  1  in. 

0.9 

5 

41 

54 

Chocolate  drop    .    . 

i^   cookies    2 J  in. 

cookies      .     .     . 

diam. 

0.8 

8_ 

52 

40 

APPENDIX 


335 


ioo-Calorie  Portion 

Distribution  or 
Caloriks 

Measure 

Weight 
Oz 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Cake,  etc.  —  Cont'd 

Cream  puflf  shells 

i^  puffs 

0.8 

10 

68 

22 

Doughnuts  .... 

5  doughnut 

0.8 

6 

45 

49 

Fruit  cake   .... 

piece    i|    in.  X  i| 

in.  X  1  in. 

0.9 

6 

26 

68 

Gingerbread  I       .     . 

piece  I  in.  X  if  in. 

X  2  in. 

I.I 

7 

21 

72 

Gingerbread  II     .     . 

piece  I  in.  X  2  in.  X 

2  in. 

1.2 

8 

22 

70 

Hermits       .... 

2|    cookies    2    in. 

diam. 

0.9 

6 

29 

65 

Lady  fingers     .     .     . 

2-4  fingers 

I.O 

10 

13 

77 

Macaroons       .     .     . 

2  macaroons 

0.8 

6 

33 

61 

Marguerites     .     .     . 

2  crackers 

0.9 

10 

41 

49 

Molasses  cookies  I   . 

3    cookies     2     in. 

diam. 

0.7 

6 

34 

60 

Molasses  cookies  II 

2\  cookies  2\    in. 

. 

diam. 

0.9 

6 

32 

62 

Oatmeal  cookies  .     . 

f  cooky  3  in.  diam. 

0.7 

II 

21 

68 

Oatmeal  wafers    .     . 

I  wafer  2f  in.  diam. 

0-5 

II 

23 

-66 

One  egg  cake   .     .     . 

if  in.  cube 

1.0 

8 

32 

60 

Peanut  cookies     .     . 

i|    cookies    2    in. 

diam. 

0.8 

II 

43 

46 

Plain  cookies   .    .     . 

2    cookies    2\    in. 

diam; 

0.9 

6 

33 

61 

Sponge  cake     .     .     . 

piece    i|    in.  X  i| 

in.  X  2  in. 

0.9 

II 

19 

70 

Sponge  cake,  hot 

piece  2  in.  X  2f  in. 

water    .... 

X|in. 

0.9 

7 

7 

86 

White  mountain  icing 

2\  tbsp. 

1.0 

I 

— 

99 

Candies,  CoNFEcnoNS, 

AND  Sugars 

Cherries,  candied 

10  medium  cherries 

1.0 

I 

— 

99 

Chocolate  fudge   .     . 

piece  i^  in.  x  f  in. 

^ 

X  I  in. 

0.9 

2 

20 

78 

Chocolate  nut  car- 

piece I  in.  X  I  in. 

amels   .... 

X  i  in. 

0.7 

4 

32 

64 

33^ 


FEEDING  THE  FAMILY 


ioo-Caloree  Portion 

Distribution  of 
Calories 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Candies,  etc.  —  Cont'd 

Chocolate,  milk, 

piece  2i  in.  x  i  in. 

sweetened      .     . 

Xiin. 

0.7 

7 

58 

35 

Coconut  caramels     . 

piece  I  in.  X  I  in. 

X  |in. 

0.7 

3 

24 

73 

Corn  syrup       .     .     . 

if  tbsp. 

1.5 

— 

— 

100 

Ginger,  crystallized  . 

6  pieces  i|  in.  X  | 

in.  X  i  in. 

I.O 

I 

99 

Honey 

I  tbsp. 

I.I 

I 

99 

Maple  sugir     .     .     . 

4tsp. 

I.I 

— 

— 

100 

Maple  syrup    .     .     . 

i^  tbsp. 

1.2 

— 

100 

Molasses      .... 

i|  tbsp. 

1.2 

3 

97 

Penouche    .... 

piece  I  in.  X  I  in. 

X^if  in. 

0.9 

2 

18 

80 

Sugar,    white,  granu- 

lated   .... 

2  tbsp.  (scant) 

0.9 

— 

100 

White,  loaf  .     .     . 

3^  lumps  (full  size) 

0.9 

— 

100 

White,  powdered  . 

2  tbsp.     - 

0.9 

— 

— 

100 

Brown      .... 

2  tbsp. 

0.9 

— 

— 

lOO 

Cereals 

Cornflakes  .... 

li  cups 

1.0 

6 

4 

90 

Cornmeal,  cooked 

!  cup 

6.0 

10 

5 

85 

Farina,  cooked     .     . 

f  cup 

6.0 

12 

4 

84 

Grapenuts*       .     .     . 

3  tbsp. 

1.0 

12 

2 

86 

Hominy  grits,  cooked 

Icup 

6.8 

9 

I 

90 

Macaroni,  cooked 

1  cup 

5-2 

15 

2 

83 

Macaroni  and  cheese 

(see    Eggs    and 

Cheese  Dishes) 

Macaroni  croquettes 

I  croquette 

1.2 

10 

45 

45 

Macaroni,  tomato 

sauce    .... 

5  tbsp. 

3.6 

10 

36 

54 

Oatmeal,  cooked 

I  cup 

7.9 

17 

16 

67 

Popcorn,  popped 
unpopped 

i^  cupsl 
icup     J 

0.6 

II 

II 

78 

Puffed  corn      .     .     . 

I J  cups 

1.0 

6 

4 

90 

APPENDIX 


337 


ioo-Calorie  Portion 

Distribution  of 
Calortks 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Cereals  — Cow^'i^ 

Puflfedrice       .     .     . 

li  cups 

I.O 

9 

I 

90 

Pufifed  wheat   .     .     . 

if  cups 

I.O 

15 

3 

82 

Rice,  steamed       .     . 

fcup 

4.0 

9 

I 

90 

Rice  fondue         (see 

Eggs  and  Cheese 

Dishes) 

Rice  with  cheese  and 

tomatoes       (see 

Eggs  and  Cheese 

Dishes)      .     .     . 

Turkish  pilaf        .     . 

I  cup 

7-5 

9 

22 

69 

Wheat,  flaked,  cooked 

fcup 

6.0 

13 

3 

84 

Wheat,  shredded  .    . 

I  biscuit 

0.9 

13 

5 

82 

Custards,    Puddings, 

AND  Ices 

Apple  snow      .     .     . 

I  cup 

2.1 

6 

2 

92 

Apple  tapioca       .     . 

icup 

3-6 

I 

I 

98 

Boiled  custard      .     . 

1  cup  (scant) 

2.2 

13 

44 

43 

Brown  Betty    .     .     . 

icup 

2.1 

3 

35 

62 

Chocolate  blanc 

mange       .     .     . 

I  cup  (scant) 

1.9 

8 

33 

59 

Coffee  jelly       .     .     . 

li  cups 

9.9 

II 

— 

89 

Cornstarch  blanc 

mange       .     .     . 

icup 

2.7 

9 

24 

67 

Cottage  pudding  .     . 

slice  if  in.  X  2  in. 

X  2^  in. 

I.I 

7 

26 

67 

Cup  custard     .     .     . 

|cup 

3-3 

17 

39 

44 

Date  pudding  I    .     . 

slice  I  in.  X  I  in.  X 

ii  in. 

0.8 

5 

30 

65 

Date  pudding  II  .     . 

slice  3  in.  diam.  | 

in.  thick 

I.I 

7 

27 

66 

Lemon  ice   ...     . 

^  cup  (scant) 

3-1 

— 

— 

100 

Lemon  jelly      .     .     . 

^cup' 

3-8 

9 

— 

91 

Lemon  milk  sherbet 

J  cup 

1.9 

4 

12 

84 

Peach  ice  cream 

icup 

1.8 

4 

51 

45 

338 


FEEDING  THE  FAMILY 


icxs-Calortk  Portion 

Distribution  of 
Cai-ortks 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Custards,  kixj. — Cont'd 

Prune  souffle    .     .     . 

fcup 

1.8 

10 

— 

90 

Raspberry  sherbet     . 

4  cup 

2.1 

I 

— 

99 

Rice  pudding  I     .     . 

1  cup  (scant) 

3-1 

18 

32 

50 

Rice   pudding   II     . 

jcup 

2.2 

12 

27 

61 

(creamy) 

Rice  pudding  III 

fcup 

I-S 

8 

7 

85 

Snow  pudding       .     . 

fcup 

2.2 

10 

— 

90 

Spanish  cream      .     . 

I  cup 

2.S 

18. 

28 

54. 

Tapioca-cornmeal 

pudding    .     .     . 

2  tbsp. 

1.8 

II 

20 

69 

Tapioca  cream      .     . 

fcup 

2.8 

12 

28 

60 

Vanilla  ice  cream  I    . 

2I  tbsp. 

1.6 

4 

63 

33 

Vanilla  ice  cream  II  . 

icup 

2.0 

6 

55 

39 

Dairy  Products  and 

Fats 

Bacon  fat    .... 

I  tbsp. 

0.4 

— 

100 

— 

Beef  drippings      .     . 

I  tbsp. 

0.4 

— 

100 

— 

Butter 

I  tbsp.  (scant) 

o.S 

I 

99 

— 

*J  Buttermilk       .     .     . 

li-  cups 

9.9 

33. 

13 

54 

Cheese,  American 

pale     .... 

i|  in.  cube 

0.8 

26 

71 

3 

Cottage   .... 

5I  tbsp. 

3-2 

76 

9 

15 

Full  cream    .     .     . 

piece  2  in.  X  I  in. 

X  t  in. 

0.9 

25 

72 

3 

Neufchatel    .     .     . 

2  tbsp. 

I.I 

23 

75 

2 

Swiss 

slice  4I  in.  x  3!  in. 
X  i    in.   (i^  cu. 

in.) 

0.8 

25 

73 

2 

Cream,    thin    (i8% 

fat) 

icup 

1.8 

5 

86 

9 

thick  (40%  fat) 

li  tbsp. 

0.9 

2 

95 

3 

whipped  .... 

2  tbsp. 

0.9 

2 

95 

3 

"^Milk,  condensed. 

sweetened      ,     . 

1 2  tbsp. 

I.I 

II 

23 

66 

APPENDIX 


339 


ioo-Calorie  Portion 

Distribution  of 
Calories 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Dairy  Prod.  —  Cont'd 

Milk,  condensed,  un- 

sweetened     .     . 

3f  tbsp. 

2.1 

23 

51 

26 

skim    .     .     . 

i|  cups^ 

9.6 

37 

7 

56 

top  lO  oz. 

. 

icup 

2.1 

9 

78 

13 

top  12  oz. 

. 

1  cup 

3-0 

10 

75 

15 

whole       .     . 

. 

f  cup^ 

5-1 

19 

52 

29 

Oleomargarine 

. 

I  tbsp. 

o.S 

I 

99 

— ^ 

Olive  oil       .     . 

• 

I  tbsp. 

0.4 

— 

100 

— 

Eggs  and  Cheese 

Dishes 

Eggs,  a  la  goldenrod 

\  serving 

2.0 

18 

42 

40 

raw  (in  shell)     .     . 

li  eggs 

2.7 

36 

64 

— 

scrambled     . 

¥  cup 

2.1 

20 

76 

4 

whites      .     . 

7  whites 

6.9 

97 

3 

— ^ 

yolks  .     .     . 

2  yolks 

I.O 

17 

83 

— 

timbale    .     . 

f  cup 

4.2 

26 

55 

19 

Cheese  souffle  . 

Icup 

1.7 

18 

70 

12 

Cheese  straws 

2f  straws  5  in.  X  f 

in.  X  f  in. 

0.8 

17 

52 

31 

Macaroni  and  cheese 

^cup 

2.1 

17 

39 

44 

Rice  fondue  with 

crackers    .     .     . 

i|  saltines  and  2^ 

tbsp.  sauce 

1.4 

22 

48 

30 

Rice  with  cheese  and 

tomatoes  .     .     . 

icup 

2.1 

19 

42 

39. 

Samp     baked     with 

cheese       .     .     . 

^cup 

4.0 

14 

20 

66 

Welsh  rarebit       .     . 

i^  tbsp.  rarebit  and 

1  slice  toast 

1-3 

22 

57 

21 

Fruits 

Apple,  baked,  with  2 

tbsp.  sugar     .     . 

\  large  apple 

2.3 

I 

3 

96. 

baked,  with  whipped 

cream   .... 

\  serving 

2.4 

I 

31 

68 

fresh 

I  large 
fcup 

7-S 

3 

5 

92 

Apple  sauce     .     .     . 

3.5 

I 

3 

96 

340 


FEEDING  THE  FAMILY 


ioo-Calorie  Portion 

Distribution  of 
Calories 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Fruits  —  Cont'd 

Apricots,  canned  .    . 

3  large  halves  and 

2  tbsp.  juice 

4.8 

5 

— 

95 

dried 

9  halves 

1.3 

7 

3 

90 

dried,  stewed     .     . 

¥  cup 

2.7 

4 

2 

94 

Bananas      .... 

I  large 

5.5 

5 

6 

89 

Blackberries,  fresh 

1  cup  (50  berries) 

6.1 

9 

16 

75 

stewed      .... 

i  cup 

2.2 

2 

4 

94 

Cantaloupe      .     .     . 

imelon4^in.  diam. 

18.0 

^ 

— 

94 

Cherries,  stoned   .     . 

I  cup 

4.5 

5 

9 

86 

Cranberry  jelly     .     . 

2  tbsp. 

1-5 

I 

99 

Cranberries,  fresh 

2  cups 

7.6 

3 

12 

85 

Cranberry  sauce  .     . 

1  cup  (scant) 

1-5 

— 

I 

99 

Currants,  fresh     .     . 

i|  cups 

6.2 

II 

— 

89 

Dates,  unstoned 

3-4  dates 

I.I 

2 

7 

91 

Figs,  dried  .... 

i^  large 

I.I 

5 

I 

94 

Grapes,  Concord  .    . 

I  large  bunch 

4.9 

5 

15 

80 

Grape  juice      .     .     . 

^cup 

3.5 

— 

— 

100 

Grapes,  Malaga    .     . 

22  grapes 

3.7 

5 

15 

80 

Huckleberries,  fresh 

I  cup 

4-7 

3 

7 

90 

Lemons 

3  large 

11.4 

9 

15 

76 

Lemon  juice     .     .     . 

i|  cups 

9.0 

— 

— 

100 

Olives,  green    .     .     . 

6-8  olives 

1.6 

I 

83 

16 

ripe 

6-8  olives 

1-7 

3 

90 

7 

Oranges  ..... 

I  large 

9-5 

7 

2 

91 

Orange  juice     .     .     , 

I  cup 

8.2 

— 

— 

100 

Peaches,  fresh       .     . 

3  medium 

10.5 

6 

3 

91 

canned     .... 

2  large  halves  and  3 

tbsp.  juice 

7-5 

6 

2 

92. 

stewed      .... 

|cup 

3.5 

2 

— 

98 

Pears,  canned  .     .     . 

3  halves  and  3  tbsp. 

juice 

4.7 

2 

4 

94 

fresh 

2  medium 

6.3 

4 

6 

90 

Pineapple,  canned     . 

I  slice  and  3  tbsp. 
juice    or    \    cup 

\ 

shredded 

2.3 

I 

4 

95 

fresh    ..... 

2  slices  I  in.  thick 

8.2 

4 

6 

90 

APPENDIX 


341 


ioo-Calorie  Portion 

Distribution  of 
Calortks 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Fruits  —  Cont'd 

Plums,  fresh     .     .     . 

3-4  large 

4.4 

5 

— 

95 

Prunes 

4  medium 

1.4 

3 

— 

97 

stewed      .... 

2    prunes    and     2 

tbsp.  juice 

2.8 

2 

— 

98 

Prune  pulp       .     .     . 

2  tbsp. 

1.4 

2 

— 

98 

Raisins 

|cup 

I.I 

3 

9 

88 

Raspberries      .     .     . 

li  cups 

^.3 

10 

14 

76 

Rhubarb,  fresh     .     . 

4  cups  of  I  in.  pieces 

15.3 

10 

27 

63 

stewed      .... 

|cup 

1.7 

I 

2 

97 

Strawberries,  fresh    . 

i|  cups 

9.0 

10 

14 

76 

Watermelon     (edible 

portion)     .     »     . 

II. 7 

5 

6 

89 

Meats    and    Fish 

(Cooked) 

Beef,   corned,   boiled 

(less  i  fat  con- 

tent)! .... 

slice  4I  in.  X  i|  in. 

X|in. 

3-0 

53 

47 

— 

corned,  boiled  (with 

fat)       .... 

I.O 

21 

79 

— 

dried 

4  thin  slices  4  in.  x 

sin. 

^  2.0 

67. 

33- 

— 

dried,  creamed  I 

icup 

2.4 

16 

65 

19 

dried,  creamed  II 

^cup 

2.3 

20 

62 

18  . 

flank,  fat,  stewed ' 

0.9 

26 

80 

— 

Hamburg    steak, 

broiled      .     .     . 

cake  2^  in.  diam. 

1  in.  thick 

2.0 

55 

45 

— 

heart,  stuffed    .     . 

slice  2^  in.  x  2^  in. 

X  i  in. 

1.0 

21 

68 

II 

loaf      ..... 

slice  4  in.  X  6  in. 

X  i  in. 

1.4 

40 

60 

— • 

pie 

\  serving 

1.7 

10 

43 

47 

^  15  %  0^  weight  lost  in  cooking.    ' 

«  Bull.  162,  OflSce  of  Experiment  Stations,  U.S.  Dept.  Agriculture. 


342 


FEEDING   THE   FAMILY 


ioo-Calorie  Portion 

Distribution  of 
Calories 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Meats,  etc.  —  Cont'd 

rib,  lean,  roasted 

slice  5  in.  X  2^  in. 

X  i  in. 

1.6 

46 

54 

round,  lean,  boiled  ^ 

2.2 

90 

10 

round,    lean,     pot 

\ 

roast  ^       ... 

1.6 

62 

38 

— 

round  steak,  lean, 

pan  broiled  ^ 

slice  4  in.  X  3  in. 

X  li  in. 

2.0 

48 

52 

— 

round  steak,  stuffed 

slice  3  in.  diam.  \ 

in.  thick 

1.7 

39 

49 

12 

round  steak,  Svsdss 

style     .... 

slice  4  in.  X  I  in. 

X  f  in. 

1.2 

35 

48 

17 

sirloin  steak,  lean. 

? 

\ 

broiled      .     .     . 

slice  2  in.  x  i^  in. 

X  f  in. 

2.0 

47 

53 



sirloin   steak,    me- 

dium fat,  broiled 

slice  if  in.  x  i^in. 

X  f  in. 

1-3 

31 

69 



stew     with     vege- 

tables .... 

1  cup 

3-0 

16 

45 

39 

Fish 

Bluefish   .     .     .     . 

medium  serving 

2.4 

72 

28 

— 

Codfish,  balls    .     . 

I  ball  2  in.  diam. 

1-7 

14 

65 

21 

creamed    .     .     . 

5  cup 

2-5 

32 

46 

22 

Halibut  steak, 

broiled      .     .     . 

piece  3  in.  x  2\  in. 

X  I  in. 

3-0 

61 

39 

— 

Mackerel,  Spanish, 

broiled       .     ,     . 

2.6 

56 

44 

— 

Salmon,  canned     . 

2  cup  (scant) 

1.8 

45 

55 

— 

creamed,  on  toast 

\  cup  salmon  and 

h  slice  toast 

2.4 

22 

42 

36 

loaf       .... 

\  cup 

2.1 

37 

52 

II 

*  Bull.  162,  Office  of  Experiment  Stations,  U.  S.  Dept.  Agriculture. 


APPENDIX 


343 


ioo-Calorie  Portion 

Distribution  of 
Calortkr 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Fish -^Cont'd 

Sardines,  canned    . 

3-6  sardines 

1-7 

46 

54 

— 

Tunnyfish  a  la  New- 

.     burg     .... 
'    canned      .     .     . 

J  cup  (scant) 

1.8 

36 

60 

4 

1  cup 

2.8 

70 

30 

— 

Frankforters    .     .     . 

I  sausage 

I.I 

31 

67 

2 

T,a,mb,  chops,  broiled 

I  chop  (piece  2  in. 

X  2  in.  X  ^  in.) 

1.6 

40 

60 

— 

leg,  roast .... 

slice  3I  in.  x  4^  in. 

X  |in. 

1.8 

41 

59 

— 

Mutton,  leg,  roast     . 

slice  3  in.  x  3I  in. 

X|in. 

1.2 

33 

67 

— 

Pork,  bacon     .     .     . 

4-5  small  slices 

0.5 

13 

87 

— 

ham,  boiled  .     .     . 

slice  4I  in.  X  4  in. 

X  i  in. 

1.3 

29 

71 

— 

sausage    .     .     . 

if   sausages   3   in. 
long  1  in.  diam. 

(after  cooking) 

I.I 

20 

78 

2 

Poultry 

Capon,  roast     .     . 

slice  4  in.  X  2^  in. 

Xiin. 

1.7 

51 

49 

— 

<S»  Chicken,  broiled    . 

2.6 

89 

20 

— 

canned      .     .     . 

0.9 

23 

77 

— 

creamed    .     .     . 

i  cup  (scant) 

1.6 

16 

73 

II 

Turkey,  roast    .     . 

1-3 

40 

60 

— 

roast  with  stuff- 

ing       .... 

1.9 

36 

52 

12 

stuffing      .     .     . 

icup 

0.8 

9 

48 

43 

Shell  Fish  (uncooked) 

Clams      .     .     ..  . 

12  clams  or  f  cup 

7.6 

56 

8 

36 

Lobster,  canned     . 

f  cup 

4-3 

86 

12 

2 

Oysters    .... 

f  cup  solid  or  6-15 

oysters 

7.2 

49 

24 

27 

Scallops   .     .     .     . 

f  cup 

4.8 

80 

I 

19 

V  Shrimp     .     .     .     . 

|cup 

3-2 

91 

8 

I 

Veal,  cutlets,  breaded 

f  serving 

2.0 

30 

52 

18 

344 


FEEDING  THE  FAMILY 


ioo-Calorie  Portion 

DiSTRIBDTION   OF 

Calories 

Mensnre 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

\t2l  —  Conrd 

V     leg,  roast .... 

slice  2  in.  X  2f  in. 

X  1  in. 

^-z 

71 

29 

— 

kidney     .... 

2.1 

54 

46 

— 

liver 

2.1 

47 

53 

— 

Nuts     (Edible     Por- 

tion) 

Almonds      .... 

12-15  iiuts 

o.S 

13 

76 

II 

Brazil  nuts  .... 

2  nuts 

0.5 

10 

86 

4 

Butternuts  .... 

4-5  nuts 

0-5 

17 

81 

2 

Coconut,  prepared    . 

\  cup 

0.6 

4 

77 

19 

Chestnuts,  Italian     . 

7  nuts 

1-5 

10 

20 

70 

Filberts 

8-10  nuts 

0-5 

9 

84 

7 

Hickory  nuts   .     .     . 

15  nuts 

0-5 

9 

85 

6 

Nut  loaf      .... 

icup 

1.4 

16 

62 

22 

Nut  and  cheese  roast 

slice  i\  in.  X  i\  in. 

Xfin. 

0.9 

15  ^ 

68 

17 

Peanuts 

20-24  single  nuts 

0.6 

19 

63 

18 

Peanut  butter       .     . 

2h  tsp. 

0.6 

19 

69 

12 

Pecans    

12  meats 

0.5 

5 

87 

8 

Pine  nuts     .... 

icup 

0.6 

22 

73 

.    S 

Walnuts,  English  .    . 

&-16  meats 

o.S 

11 

82 

7 

Pies 

Apple 

Sector  i|in.  at  cir- 

cumference ^ 

1.6 

3 

41 

56 

Cranberry  .... 

Sector  if  in.  at  cir- 

cumference 2 

1.4 

2 

18 

80 

Cream  with  meringue 

Sector    i^^ij   in.    at 

' 

circumference  ^ 

1.6 

10 

37 

53 

Custard 

Sector  2  in.  at  cir- 

cumference ^ 

1.9 

9 

32 

59 

Lemon  meringue  .     . 

Sector  I  in.  at  cir- 

cumference ^ 

I.O 

5 

27 

68 

*  Pie  9  inches  in  diameter. 
'  Pie  10  inches  in  diameter. 


2  Pie  8  inches  in  diameter. 


APPENDIX 


345 


ioo-Calorie  Portion 

Distribution  of 
Calortt-.s 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

l?iES  — Cont'd 

Mince 

Sector  I  in.  at  cir- 

cumference 1 

1.2 

8 

39 

S3 

Plain  pastry     .     .     . 

[  of  I  crust,  9  in. 

diam. 

0.72 

6 

58 

36 

Raisin  and  cranberry 

Sector  I  in.  at  cir- 

cumference 3 

I.O 

3 

27 

70 

Rhubarb      .... 

Sector  if  in.  at  cir- 

cumference 1 

1-7 

5 

18 

77 

Squash 

Sector  2  in.  at  cir- 

cumference 1 

1.8 

10 

25 

65 

Salads  and  Dressings 

Banana  salad        .     . 

I  small  serving 

2.6 

12 

36, 

52 

Boiled  dressing     .     . 

icup 

2.8 

10 

64 

26 

Cheese  and  pineapple 

salad    ,     .     .     . 

^  serving 

1-7 

9 

58 

33 

Chicken  salad       .     . 

I  small  serving 

1.6 

12 

86 

2 

Cold  slaw    .... 

I  cup 

2.8 

.  6 

78 

16 

Egg  salad    .... 

f  serving 

U 

14 

85 

I 

French  dressing    .     . 

i^  tbsp. 

0.6 

100 

— 

Fruit  salad       .     .     . 

i  cup  fruit  and  1 

tbsp.  dressing 

1-5 

3 

75 

22 

Lettuce    salad    with 

French  dressing 

I  small  serving 

1.2 

I 

95 

4 

Mayonnaise  dressing 

I  tbsp. 

0.5 

I 

9^ 

2 

Potato  salad     .     .     . 

1  serving 

1.7 

3 

68 

29 

Sardine  salad   .     .     . 

1  serving 

I.I 

27 

63 

10 

Tomato  and  cucum- 

ber salad  .     .     . 

f  serving 

2.0 

4 

81 

15 

Tomato  and  lettuce 

salad    .... 

^  serving 

2.7 

3 

86 

II 

Waldorf  salad  .     .     . 

f  serving 

1.2 

4 

76 

20 

1  Pie  9  inches  in  diameter. 

2  Weight  uncooked,  0.9  ounces. 
^  Pie  8  inches  in  diameter. 


346 


FEEDING  THE  FAMILY 


ioo-CAix)RrE  Portion 

Distribution  of 
Calories 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Sauces 

Brown  sauce    ,     .     . 

^cup 

3-4 

14 

49 

37 

Brown  sugar  sauce    . 

5  tbsp. 

3-0 

— 

— 

100 

Charlotte  russe  filling 

i  cup 

1-5 

4 

74 

22 

Cream  filling  I      .     . 

31  tbsp. 

1.8 

10 

24 

66 

Cream  filling  II 

icup 

1.2 

5 

77 

18 

Cream  sauce    . 

icup 

I.I 

3 

68 

29 

Hard  sauce 

I  tbsp. 

0.7 

— 

50 

50 

Lemon  sauce    . 

icup 

i-S 

— 

30 

70 

Tomato  sauce  . 

5  tbsp. 

2.5 

5 

70 

25 

White  sauce     . 

icup 

2.4 

8 

70 

22 

Soups 

Asparagus,  cream  of 

^  cup  (scant) 

4.0 

17 

56 

27 

Baked  bean,  cream  of 

^cup 

2.6 

15 

45 

40 

\  Bouillon       .... 

4  cups 

33.6 

84 

8 

8 

Celery,  cream  of  .     . 

icup 

3-6 

II 

61 

28 

Com  chowder       .     . 

Icup 

3-3 

12 

43 

45 

Corn,  cream  of     .     . 

Icup 

3-9 

12 

38 

50 

Green  pea,  cream  of 

1  cup 

5.2 

16 

46 

38 

Lentil 

I  cup 

3  cup 

9.0 
6.7 

i7 
28 

27 
3 

56 
69 

Lentil  and  tomato     . 

Oyster  stew  I  .     .     . 

}  cup  (scant) 

3-5 

18 

58 

24 

Oyster  stew  II      .     . 

I  cup  (large) 

4.7 

16 

63 

21 

Peanut  butter,  cream 

of 

J-  cup  (scant) 

2.6 

18 

54 

28 

Potato 

1  cup  (scant) 

4.2 

15 

38 

47 

Spinach,  cream  of  (for 

children     espec- 

ially) 

f  cup 

4.2 

16 

56 

28 

Split  pea      .... 

Icup 

6.0 

26 

2 

72 

Tomato,  canned  '.     . 

fcup 

7.0 

12 

12 

76 

clear 

I  cup  (scant) 
fcup 

7.4 
3.2 

8 

48 
63 

44 
26 

cream  of  ...     . 

II 

Vegetables 

Asparagus,  fresh 

2o  large  stalks  8  in. 

long 

15.9 

32 

8 

60 

APPENDIX 


347 


ioo-Calorie  Portion 

Distribution  of 
Calortks 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Vegetables  —  Cont'd 

Asparifgus  on  toast   .* 

f  serving 

4.6 

13 

46 

41 

Beans,  baked,  canned 

|cup 

2.7 

21 

18 

61 

Lima,  fresh  .     .     . 

|cup 

2.9 

23 

5 

72 

Lima,  buttered .     . 

icup 

1.7 

16 

36 

48 

Lima,  dried  .     .     . 

icup 

I.O 

21 

4 

7S 

string 

2j  cups  of  I  in. 

pieces 

8.5 

22 

7» 

71 

Beets 

4  beets  2  in.  diam. 

(i|  cups  sliced) 

7.7 

^4, 

2 

84 

Cabbage,  shredded 

5  cups 

II. 2 

20 

9 

71 

Carrots        .... 

4-5  young  carrots 

3-4  in.  long 

lO.I 

10 

5 

85 

Cauliflower       .     .     . 

I  very  small  head 

ii.s-* 

23 

15 

62 

Celery 

4  cups  of  I  in. 

pieces 

19.1 

24 

5 

71 

Corn  a  la  Southern   . 

icup 

3.4 

16 

41 

43 

canned     .... 

icup 

3-6 

II 

II 

78 

fresh 

icup 

3.5 

12 

10 

78 

on  cob      .... 

2  ears  6  in.  long 

9.0 

12 

9 

79 

Cucumbers       .     .     . 

2 1  cucumbers  7  in. 

long 

23-5 

19 

12 

69 

Kidney  bean  stew     . 

^cup 

4.9 

26 

18 

56 

Lentils,  baked       .     . 

i  cup  (scant) 

1.6 

24 

20 

56 

dried 

2i  tbsp. 

1.0 

29 

3 

68 

Lentil  meat  loaf   .     . 

slice  if  in.  X  2^  in. 

Xf  in. 

I.I 

28 

14 

31 

Lettuce        .... 

2  large  heads 

18.5 

25 

14 

61 

Macaroni     (see 

Cereals)  .... 

Mushrooms,  fresh     . 

22  mushrooms  i 

in.  diam. 

7.9 

31 

■     8 

61 

stewed      .... 

f  cup 

2.3 

8 

75 

17 

Onions,  raw     .     .     . 

3-4  medium 

7.2 

13 

6 

81 

scalloped  .... 

icup 

2.5 

8 

59 

33 

Parsnips,  stewed 

7  pieces    3^   in.  X 

i^  in.  X  i  in. 

5.8 

10 

7 

83 

348 


FEEDING  THE  FAMILY 


ioo-Calorie  Portion 

Distribution  of 
Calortks 

Measure 

Weight 
Oz. 

Pro- 
tein 

Fat 

Carbohy- 
drate 

Vegetables  —  Cont'd 

Peas,  canned    .     .     . 

1  cup  (drained)  ^ 

4-4 

26 

3 

71 

creamed        .     .     . 

1  cup  (scant) 

2.7 

18 

37 

45 

green,  shelled    .     . 

fcup 

3-5 

28 

4 

68 

Peppers,  stuffed  I     . 

I  pepper 

4-7 

17 

16 

67 

stuffed  II      .     .     . 

I  pepper 

7.0  ^ 

--II 

21 

68 

stuffed  III    .     .     . 

I  pepper 

2-5 

16 

55 

29 

Potatoes,  sweet,  raw 

5  medium 

3.6 

6 

5 

89 

sweet,  baked     .     . 

1  medium 

3-0 

6 

5 

89 

sweet,  glazed     .     . 

i  small 

2.1 

4 

7 

89 

white,  baked     .     . 

I  medium 

3-«K 

3-6 

0.6 

If. 

I 

88 

white,  boiled     .     . 

I  medium 

8-IO  large  pieces 

"  II 

I 

88 

white,  chips       .     . 

5~" 

63 

32 

white,  creamed 

fcup 

2.7 

9 

SO 

41 

white,  mashed  .     . 

1  cup  (scant) 

3-1 

7 

48 

45 

white,  raw    .     .     . 

I  medium 

5-3 

II 

I 

88 

white,  scalloped     . 

fcup     / 

3.5 

9 

30 

61 

Radishes      .... 

3  doz.  red  button 

12.0 

18 

3 

79 

Spinach,    boiled. 

chopped  .... 

2|  cups 

21.0 

12 

8 

80 

with  egg        .     .     . 

fcup 

7.6 

22 

60 

18 

a  la  cr^me    .     .     . 

fcup 

4.1 

10 

70 

20 

Succotash,  canned     . 

icup 

3.5 

IS 

9 

76 

Tomatoes,  canned     . 

if  cups 

1S.6 

21 

8 

71 

fresh 

2-3  medium 

15.5 

16 

16 

68 

stuffed      .... 

I  tomato 

4.0 

13 

45 

42  ' 

Turkish    pilaf     (see 

Cereals) 

Turnips,  creamed 

^cup 

1.4 

10 

SO 

40 

raw 

2  cups  5  in.  cubes 

9.0 

13 

S 

82 

^  Water  drained  off  estimated  as  30  per  cent  can  contents. 


APPENDIX  349 

TABLE  II 

Food  Values  in  Terms  of  Common  Measures 

Introductory  Note 

This  table  is  designed  to  supplement  Table  I,  as  an 
aid  in  the  estimation  of  the  food  value  of  various  dishes 
made  in  the  kitchen.  It  consists  of  information  as  to 
the  food  value  of  materials  which  the  cook  is  accustomed 
to  using  by  measure  and  generally  uncooked.  In  har- 
mony with  modern  culinary  practice,  level  measurements 
have  been  employed  throughout.  By  this  means  we 
secure  greater  exactness  and  uniformity  in  the  quantity 
meant  by  a  half -pint  cupful,  a  tablespoonful,  or  a  tea- 
spoonful.  Even  thus,  the  quantities  obtained  by  meas- 
urement are  rather  variable.  Foods  which  pack  down 
easily,  such  as  flour  or  chopped  fruits,  give  a  cupful 
whose  weight  will  vary  a  great  deal,  while  other  foods, 
like  butter  and  granulated  sugar,  give  a  cupful  of  much 
more  constant  weight.  Similarly,  a  tablespoonful  of 
sugar  is  a  fairly  constant  quariti%,  while  a  tablespoonful 
of  molasses,  cream,  or  olive  oil,  weighs  more  or  less 
according  to  the  viscosity  of  the  material  or  one's  inter- 
pretation of  a  level  tablespoonful  of  a  liquid  which  can 
actually  be  heaped  up  to  some  extent  on  the  spoon. 

It  is  believed  that  the  weights  given  in  the  table  are 
fair  averages,  but  the  difficulties  inherent  in  producing 
such  a  table  must  be  borne  in  mind.  To  get  a  quantity 
exactly  corresponding  to  the  food  values  stated  for  any 
measurement,  the  food  must  actually  be  weighed.  And, 
strictly  speaking,  weights  in  ounces  are  too  crude  for  the 


350  FEEDING  THE  FAMILY 

purpose.  The  gram  (28.35  grams  equal  i  ounce)  is  the 
unit  upon  which  the  calculation  of  Calories  is  based.^ 
This  is  a  unit  too  small  to  have  much  significance  in  the 
kitchen,  but  it  is  mentioned  here  to  explain  any  dis- 
crepancies which  seem  to  occur  between  the  weights  and 
food  values  as  given  in  the  table.  Anyone  wishing  accu- 
rate data  on  food  values  by  weight  can  find  them  else- 
where.^ 

With  this  table,  in  conjunction  with  Table  I,  any- 
one can  estimate  the  food  values  of  a  given  recipe,  if  it 
is  not  to  be  found  in  Table  III.  For  example,  suppose 
one  makes  a  cake  by  the  following  recipe ; 

3  eggs  I  tbsp.  butter 

I  cup  sugar  i  cup  flour 

^  tbsp.  milk  2  tsp.  baking  powder 
I  tsp.  salt 

Referring  to  the  table  for  the  total  fuel  value  of  each 
ingredient, 

3  eggs  =  3  X  70  Calories    =210  Calories 

I  cup  sugar      =  i  X  840  Calories  =  840  Calories 
I  tbsp.  milk     =  ^  X  14  Calories    =  7  Calories 
I  tbsp.  butter  =  i  X  109  Calories  =  109  Calories 
I  cup  flour       =  I  X  395  Calories  =  395  Calories 
Total  for  recipe  1 561  Calories 

The  salt  has  no  fuel  value,  and  the  small  amount  con- 
tributed by  starch  in  baking  powder  may  be  disregarded. 

^  I  gram  of  protein  yields  4  Calories. 

I  gram  of  fat  jdelds  9  Calories. 

I  gram  of  carbohydrate  yields  4  Calories. 
'  Rose's  Laboratory  Handbook  for  Dietetics. 


APPENDIX 


351 


TABLE   II 
Fuel  Value  of  Food  Materials  in  Terms  of  Common  Measures  * 


Material 


Measure 


Weight 
Oz. 


Distribution  of 
Calories 


Pro- 
tein 


Fat 


Carbo- 
hydrate 


Almonds,  chopped     .     . 

shelled 

Apples,  dried  .... 
Apricots,  dried  .  .  . 
Barley,  flour     .... 

pearl 

Beans,  navy,  dried    .     . 

Lima,  dried  .... 

Bran 

Bread  crumbs,  oven  dried 

soft 

stale 

Butter 

Buttermilk 

Celery  (cut  in  I  in.  pieces) 

Cheese,  American,  grated, 

dry      , 

fresh 

Chocolate,  unsweetened, 
grated       

Citron,  chopped  .  .  . 
Cocoa 


I  cup 
I  cup 
I  cup 
lib. 
I  tbsp. 
I  cup 
I  tbsp. 
I  cup 
I  cup 
I  cup 
I  cup 
I  cup 
I  cup 
I  cup 
I  tbsp. 
I  cup 
lib. 
I  cup 
I  cup 

I  tbsp. 
I  cup 
I  tbsp. 
I  cup 
I    lb. 

I  tbsp. 
I  square 
I  cup 
I  tbsp. 
I  cup 


7h 
7 

2\ 

l\ 
2 

3 

\ 
8 
16 
81 


\ 


4 
16 

\ 

I 

\ 
4i 


76 
95 

5 
85 

5 
76 

5 

72 
179 
112 
31 
52 
21 

34 

8 
16 
29 

6 

4 
65 

8 
130 
523 

2 

IS 

2 

6 

no 


446 

560 

17 

41 

2 

23 
I 
21 
32 
21 

13 

17 

6 

II 

109 

1736 

3472 

12 

I 

12 
183 

23 

366 

1465 

21 

124 

II 

18 

332 


79 
225 

1 134 

50 

697 

44 
662 

473 
408 

174 
304 
120 
194 


47 
17 


2 

5 

6 

34 
250 

II 
192 


^  For  food  values  in  terms  of  weight  (grams,  ounces  or  pounds)  see 
Rose's  Laboratory  Handbook  jot  Dietetics. 


35^ 


FEEDING  THE  FAMILY 


Distribution  of 

Material 

Measure 

Weight 
Oz. 

Calories 

Total 

Calortfs 

Pro- 

Fat 

Carbo- 

tein 

hydrate 

Coconut,  shredded 

I  cup 

2f 

20 

414 

lOI 

535 

Condensed  milk  (sweet- 

ened)      

I  tbsp. 

f 

6 

16 

42 

64 

I  cup 

II 

IIO 

232 

675 

1017 

Condensed  milk     (un- 

sweetened)    .     .     . 

I  tbsp. 

f 

6 

14 

7 

27 

I  cup 

8 

87 

189 

lOI 

377 

Corn,  canned    .... 

I  cup 

9 

29 

28 

198 

255 

fresh 

I  cup 

7 

25 

20 

157 

202 

Cornmeal 

I  tbsp. 

1 

3 

I 

29 

33 

I  cup 

5 

52 

24 

428 

504 

Cornstarch 

I  tbsp. 

i 

— 

— 

34 

34 

I  cup 

4i 

— 

— 

459 

459 

Cottolene 

I  tbsp. 

f 

— 

100 

— 

100 

I  cup 

6i 

— 

1575 

— 

1575 

lib. 

i6 

— 

4082 

— 

4082 

Cracker  crumbs    .     .     . 

I  tbsp. 

I 

3 

4 

22 

29 

I  cup 

4i 

52 

65 

350 

467 

Cranberries,  fresh      .     . 

I  cup 

3^ 

2 

5 

39 

46 

Cream,  thick    .... 

I  tbsp. 

f 

I 

66 

2 

69 

I  cup 

7f 

19 

791 

26 

836 

thin 

I  tbsp. 

i 

I 

24 

3 

28 

I  cup 

8 

23 

377 

40 

440 

Crisco 

I  tbsp. 

f 

100 

— 

100 

I  cup 

6i 

— 

1575 

— 

1575 

Currants,  dried     .     .     . 

I  cup 

5^ 

15 

24 

463 

502 

Dates,  stoned   .... 

I  cup 

6i 

15 

44 

549 

608 

lib. 

i6 

38 

114 

1423 

1575 

unstoned 

I  cup 

Sf 

12 

36 

460 

508 

lib. 

i6 

34 

102 

1280 

1416 

Egg,  whole  (in  shell) .     . 

I  egg 

2h 

25 

45 

— 

70 

white 

I  white 

I 

13 

I 

— 

14    ^ 

yolk 

I  yolk 

f 

II 

45 

— 

56 

Farina 

I  tbsp. 

1 

4 

I 

29 

34 

I  cup 

6 

75 

21 

519 

615 

Figs,  chopped        .    .     . 

I  cup 

5f 

28 

4 

475 

507 

lib. 

i6 

78 

13 

1346 

1437 

APPENDIX 


353 


Distribution  of 

Materul 

Measure 

Weight 
Oz. 

Calories 

Total 

Pro- 

Fat 

Carbo- 

Calories 

tein 

hydrate 

Flour,  buckwheat      .     . 

I  tbsp. 

1 

3 

I 

36 

40 

I  cup 

Si 

40 

17 

486 

543 

Graham 

I  tbsp. 

i 

5 

2 

27 

34 

I  cup 

5 

75 

28 

40s 

508 

Rice 

I  tbsp. 

h 

5 

7 

39 

51 

I  cup 

sh 

85 

127 

655 

867 

Rye 

I  tbsp. 

i 

2 

I 

30 

33 

I  cup 

5 

38 

12 

446 

496 

Wheat,  unsifted     .     . 

I  tbsp. 

i 

4 

I 

28 

33 

I  cup 

4i 

58 

12 

389 

459 

Wheat,  sifted     .     .     . 

I  tbsp. 

i 

3 

I 

24 

28 

I  cup 

4 

50 

10 

335 

395 

Gelatin,  granulated 

I  tbsp. 

i 

37 

— 

37 

Hickory  nuts,  chopped 

I  cup 

6 

105 

1032 

78 

1215 

Hominy  grits,  uncooked 

I  cup 

5i 

52 

8 

493 

553 

cooked      

I  cup 

9 

13 

2 

126 

141 

Lard        

I  tbsp. 

i 

117 

— 

117 

I  cup 

8 

— 

1914 

— 

1914 

Lemon  juice      .... 

I  tbsp. 

h 

— 

— 

5 

5 

Macaroni,     cooked  ^ 

I  cup 

Si 

15 

2 

83 

100 

uncooked,^    .... 

I  cup 

3l 

53 

8 

294 

355 

Milk,  skim 

I  tbsp. 

tV 

2 

I 

4 

7 

I  cup 

8^ 

32 

7 

49 

88 

iqt. 

34 

132 

27 

199 

358 

whole 

I  tbsp. 

^ 

3 

7 

4 

14 

I  cup 

8i 

34 

88 

48 

170 

iqt. 

34 

132 

351 

195 

678 

Molasses,  cane .... 

I  tbsp. 

i 

2 

— 

63 

65 

I  cup 

12 

33 

— 

943 

976 

Oatmeal 

I  cup 

5h 

107 

105 

424 

636 

Oats,  rolled       .... 

I  cup 

2h 

47 

46 

187 

280 

Oleomargarine       .     .     . 

I  tbsp. 

i 

— 

105 

— 

los 

I  cup 

7 

10 

1482 

— 

149.2 

Olive  oil 

I  tbsp. 

i 

— 

100 

— 

100 

Orange  juice          ... 

I  tbsp. 

h 

— 

— 

6 

6 

I  cup 

8 

— 

— 

104 

104 

I  m.  pieces. 


•  10  sticks  9  in.  long. 


354 


FEEDING  THE  FAMILY 


Material 


Measure 


Weight 
Oz 


Distribution  of 
Calories 


Pro- 
tein 


Fat 


Carbo- 
hydrate 


Peanuts,  chopped       .     . 

shelled 

Peas,    canned,    drained, 

dried 

Pecans,  shelled  .  .  . 
Pineapple,  canned,  grated 
Pumpkin,  cooked  .  . 
Raisins 

Rhubarb,    fresh,     i    in. 

pieces    

Rice,  uncooked      .    .     . 

steamed 

Saltines 

Spinach,  cooked  and 
chopped     .... 

Squash,    cooked    (Hub- 
bard)      

Suet 

Sugar,  brown    .... 


granulated    .     .    . 


powdered 


Tapioca 


Tomatoes,  canned      .     . 
Turnips,  ^  in.  cubes  .     . 
Walnuts,  English,  chop- 
ped   

Wheat,  flaked        .     .     . 


I  cup 
I  cup 
I  cup 
I  tbsp. 
I  cup 
I  cup 
I  cup 
I  cup 
I  cup 
lib. 

I  cup 
I  tbsp. 
I  cup 
I  cup 
I  cracker 

I  cup 

I  cup 

I  cup 

lib. 

I  tbsp. 

I  cup 

I 

I 

I 

I 

I 

I 

I 

I 

I 

I 

I 


lb. 

tbsp. 

cup 

lb. 

tbsp. 

cup 

lb. 

tbsp. 

cup 

cup 

cup 


I  cup 
I  cup 


3tV 
6 

Si 
Sh 
6§ 
5 
i6 


Si 
■^^ 

81 

7l 

i6 

Si 
i6 

7f 
i6 

6 
i6 

h 

9 
4f 

3 
3 


io8 

125 

35 

13 

187 

60 

4 

7 

IS 
48 

3 

4 

63 

II 

2 

IS 

8 
19 

8S 


36s 

102 

420 

118 

4 

9S 

I 

32 

17 

471 

990 

9S 

IS 

3SO 

4 

S9 

42 

432 

13s 

1380 

7 

16 

I 

4S 

6 

627 

I 

IIS 

4 

10 

S 

23 

10 

92 

730 

— 

3340 

— 

— 

36 

— 

625 

— 

1724 

— 

60 

— 

840 

— 

1814 

— 

48 

— 

672 

— 

1814 

— 

48 

2 

63s 

s 

40 

2 

44 

493 

44 

10 

2S3 

APPENDIX  355 

TABLE  III  i- 

Dietary  Recipes 
Introductory  Note 
Since  a  great  deal  of  variation  in  food  value  is  pos- 
sible in  the  same  dish,  according  to  the  recipe  used,  it 
has  seemed  desirable  to  indicate  the  ingredients  of  the 
dishes  whose  food  values  in  terms  of  loo-Calorie  portions 
have  been  given  in  Table  I.  Here  are  included  almost 
all  the  combinations  of  food  materials  used  in  prepara- 
tion of  the  dietaries  given  throughout  the  book,  as  well 
as  a  number  of  other  dishes  with  which  any  cook  is  likely 
to  be  familiar.  The  ingredients  of  each  recipe  have 
been  measured  and  weighed  separately,  their  food  values 
calculated  on  these  weights,  and  then  added  together  to 
^ve  the  food  value  of  the  whole  recipe.  Each  dish  has 
then  been  cooked  and  when  ready  to  eat  measured 
and  weighed.  From  the  weight  and  total  Calories  of  the 
cooked  product  the  icxD-Calorie  portion  has  in  each  case 
been  estimated,  then  weighed  out  and  measured  as 
accurately  as  possible  with  ordinary  kitchen  equipment, 
i.e.  half-pint  cups  divided  into  quarters  and  thirds, 
tablespoons  and  teaspoons,  supplemented  by  an  ordinary 
foot  rule.  From  the  scientific  point  of  view  such  a 
method  is  very  crude.  No  two  people  measuring  flour 
for  a  cake  will  get  exactly  the  same  weight.  Then,  too, 
the  finished  cake  will  vary  in  weight  according  to  these 
differences  in  weight  of  ingredients  and  also  according 
to  the  size  and  shape  of  the  pan,  the  intensity  of  the 
oven  heat,  and  the  length  of  time  of  baking.  Further- 
more, it  is  not  possible  to  measure  the  cubical  contents 


356  FEEDING  THE  FAMILY 

exactly  with  a  ruler,  as  few  cakes  are  perfectly  flat  on 
top.  Moreover,  a  sample  cut  from  the  soft  center  may 
weigh  the  same  as  one  from  a  hardened  corner,  but  the 
measurements  will  not  agree  exactly.  For  such  reasons, 
data  on  cooked  food  materials,  unless  prepared  by  the 
methods  of  the  chemical  laboratory  instead  of  the  kitchen, 
must  be  regarded  as  approximate  rather  than  absolutely 
accurate.  To  the  housewife,  intent  on  learning  to  esti- 
mate food  values  for  the  general  welfare  of  her  family, 
these  discrepancies  are  of  no  moment.  A  variation  of 
a  few  Calories  in  a  day's  dietary  has  no  particular  sig- 
nificance. What  she  needs  to  know  is  the  approximate 
food  value  of  any  dish  which  she  is  preparing.  She 
can  then  estimate  the  food  value  of  each  individual  serv- 
ing without  difficulty.  This  is  why  the  food  values  for 
the  whole  recipe  have  been  stated.  Moreover,  if  any- 
one will  take  the  trouble  to  measure  a  loo-Calorie  por- 
tion, she  will  find  it  possible  to  remember  this  well 
enough  to  judge  of  the  food  value  of  any  portion  served. 
For  example,  loo  Calories  of  mince  pie  require  a  sector  one 
inch  on  the  outer  circumference ;  a  9-inch  pie  is  about  28 
inches  in  circumference,  and  hence  will  yield  about  2800 
Calories ;  if  each  serving  is  three  inches  on  the  outer  edge, 
it  will  contain  300  Calories — if  four  inches,  400  Calories, 
etc.  Such  estimates  are  perfectly  practical  for  home  use. 
In  the  collection  which  follows,  the  recipes  are  drawn 
from  many  sources  —  standard  cookbooks  or  contri- 
butions from  students  in  the  author's  laboratory  —  and 
it  is  believed  that  they  represent  the  common  way  of 
making  most  of  the  dishes,  though  a  few  have  been 


APPENDIX  357 

specially  arranged  for  economy's  sake.  In  the  latter  case, 
the  more  usual  way  has  sometimes  been  given  in  a  second 
recipe.  No  attempt  has  been  made  to  keep  them  uni- 
form for  any  particular  number  of  servings.  The  aim 
has  been  merely  to  indicate  proportions  of  ingredients, 
so  that  the  housewife  can  compare  these  recipes  with  her 
own  and  where  they  are  alike  multiply  or  divide  the 
values  of  each  according  to  the  size  of  her  family.  As 
this  book  is  not  intended  as  a  substitute  for  a  cookbook, 
the  kind  and  quantity  of  seasonings  have  not  been  given, 
these  having  no  appreciable  fuel  value. 


3S8 


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Chocolate  I 
i  cup  milk 
^  cup  water 
^  sq.  chocola 
I  tbsp.  sugar 

OLATE   II 

up  milk 
q.  chocola 
Dsp.  sugar 

1— 1 
< 

up  milk 
up  water 
sp.  cocoa 
sp.  sugar 

A  II 

up  milk 
sp.  cocoa 
sp.  sugar 

U     U     c«    ^ 

o 

O     U    -t-> 

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APPENDIX 


359 


00 

H 

M 

H 

M 

q^ 

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00 

00 

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o    3 


Kjhe  rtiw  «  \0 


36o 


FEEDING  THE  FAMILY 


i 

u 
8 

S3UOIB3 

-oqa^o 

8                 8 

M                                                   M 

saiaoiTJ3 

1                           1 

sauoi^O 

1                           1 

(pajfooo) 

•zo 
5q3i9A\ 

o                        q 

M 

ajnsB9H 

icup 
(scant) 

if  cups 

Pi 
O 

1 

;2 

vO                                    O 
vo                                   OS 
PC 

S9U0p3 

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00                         d 

ams'Bdp^ 

ft           a 

3                 3 

M                                            Hi-* 

Lactose  Lemonade 

1  tbsp,  cane  sugar 

2  tbsp.  lemon  juice 
6  tbsp.  lactose 

f  cup  water 

Lemonade 

1  cup  water 
ij  tbsp.  sugar 

2  tbsp.  lemon  juice 

APPENDIX 


361 


S3U0l'B3 


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M 

00 


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W     rf  M     M     M  nW 


a  a 


C^  o    -,    ti     •    tn 

a  Q.  :3  o  Jn  ci, 


m  3  2  "^-S  ^ 


o,  a- 


362 


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CJ  CJ 


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a 


APPENDIX 


363 


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cs 

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0 

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H 

^ 

0 

0 

W 

fO 

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^ 

M 

364 


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APPENDIX 


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366 


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S3U0IB3 

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APPENDIX 


367 


% 

10 

00 
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ft  5r  W)  tfl  fci.  w*  o 


368 


FEEDING  THE  FAMILY 


1 

-oqa^3 

W                                                        00 

H                                                                             M 

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up^ojj; 

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(p93|OOD) 

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rO                                                      00 

M                                   d 

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X    .                           X    . 
^  X                           -^  X 

^  .a                ^  .a 

Pi 
o 

1 

sauoi^O 

M                                                                                    W 

S3UOIB3 

siBipXq 
-oqjTJO 

S3UOJB3 

<N                                                                             H 
M                                                                           00 

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(P3TIOOO) 

•zo 

jqSpAV 

O                                                                 M 

ainsBaj^ 

^.3                          X 

•2-^^                .a.a 

1?x                       15; -r 

§ -a.                 1  X 

Angel  Cake 
I  cup  sugar 
f  cup  flour 
Whites  8  eggs 
I  tsp.  vanilla 
I    tsp.    cream    of 
tartar 

Apple  Sauce  Cake 

1  cup  sugar 

2  tbsp.  butter 

1  cup  apple  sauce 

2  cups  flour 
I  tsp.  soda 

f  cup  raisins 
Spices 

Chocolate  Cake 
^  cup  butter 
I  cup  sugar 

APPENDIX  369 


H 

10 

S 

vo 

00 

0 

6 

00 
6 

00 
d 

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4> 


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x.a  «  ,S 

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",5;x  -3  8  8 

O  vO 


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5  S 


370 


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c«                                                  0 

sauoiBO 

M                                                                                           CI 

S3UOIB3 

t^                                                     00 

(P331003) 

•zo 

M                                                                              C4 

amsBSjii 

Piece  I  in.  X  if 
in.  X  2  in. 

Piece  I  in.  X  2 
in.  X  2  in. 

> 

M                                                                                           M 

sauoi^o 

S3U0]B3 

fO                                                      ►-• 

tJ-                                                                           00 
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(pgjjooo) 

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^q3i9M 

uo                                                         O 

lo                                         d 

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.a                       2 

X                                 X. 

Sg-3                          -Sx 

IX                 y 

Gingerbread  I 
I  cup  molasses 
^  cup  water 
2^  cups  flour 
I  tsp.  soda 
i^  tsp.  ginger 
4  tbsp.  melted 

butter 
1  tsp.  salt 

Gingerbread  II 
I  cup  molasses 

1  cup  sour  milk 
25  cups  flour 
if  tsp.  soda 

2  tsp.  ginger 
h  tsp.  salt 

i  cup  melted 
butter 

APPENDIX 


371 


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9 

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0 

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0 

M 

VO 

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d 

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O    e« 


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CXi  CXi  n  ^]    tfl    tn    (O 


I  tn    6  ^ 


372 


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O  rt 
o  ;s 


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(p3:!I003) 
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S  X>  ^  5«  .  .  .  Jn 
^  ^  -»  ^  Qi  CL  CL  • 
0,0,0-3    onuooOQ, 

O    (J    O  ^1^  "ti  "iJ  ti   4^3 

M   Hi-*  Hi'*    C^      W      H      M      M 


>H  y 


=3  S  S  ^  -c 

(rt       C«       O         „  •       »H 

'    ?^  o.  a 
3 


'rt    cu 


bO  O4  O,  O*  Oi 
tiJD  3    3    3    3  U3 


<U    O    O    O    O 


M    H|'*H|«H|e»     N      N      H    H|N 


APPENDIX 


373 


■  „■-  ■ 

Tj- 

o 

00 

00 

lO 

c^ 

M 

00 

Ch 

lO 

UO 

00 

ON 

M 

vO 

c^ 

M 

O 

VO 

ir> 

r^ 

fO 

«^ 

M 

fO 

M 

o 

o 

lO 

vd 

" 

M 

..s 


I 


■s 


^  ^ 


■*-■  sa 
«e  'o 
o  fc; 

=3    3 


O    bO, 

qa    13 


•C   o 


§1 


<^-S  W)      r^^is  S3 

Sg-g-isg-gtl 

o 


374 


FEEDING  THE  FAMILY 


8 


ajuipXq 
-oqjB3 


S3U0IB3 


S9U01B3 


(pa^looD) 

•ZQ 


ajns^}^ 


.g 


sauoi'BQ 
9q.'wpXq 


sauoiBO 


S9U0IB3 


(p35|OOD) 

•zo 

;qStaM 


ams'Bsp^ 


,B 


.a 
1? 


v8 


M         -3 


O^  CO 

^  a  a, 

•Z    d  13 

I   a  u 


44 


bo  a 

0)    u 


is 
bo  3 

a  3 


HC»    M      H   H-i*    Ci      W 


APPENDIX 


375 


X 
-  X 

<u     . 


.s 


1-^ 


^ 


..s 

2x 


X 

CO 


376 


FEEDING  THE  FMIILY 


S9UOJ'B3 


(p35|OOD) 

•zo 


ajmsBsj^ 


.S.9 
•^  X 


.s 

M 

X 

•9.g 

^  X 


S8UO|'B3 


S3UOl'B3 
3+WpXq 
-oqjB3 


531101-83 
up;ojj 


(pa3[OOD) 

•ZO 


ajns^j^ 


^ 


.a 

X 


en 


.a 


§X 


^  u 


■a 


"s-t 


I 


<<  tfl  " 

O    3    3  J3 


«  nleo  M    « 


H           t« 

«     «*•              Oi 

B      rr.       ^ 

aslll    1 

5^  ri-^ 

« a  g 

flS  3  3  ^  rt     a 

^  3  ^ 

1 

s  g  g  srgi  3 

n|'<i   <N  »N  «  H|N         H)n 

CJ 

APPENDIX 


377 


.a 


.s 


X 

.a 


.a 


^  X 

CO 


X    . 


378 


FEEDING  THE  FAMILY 


sauofBQ 


sauopo 

C4 

H 

5 

S3UOIB3 

VO 

M 

CO 

HI 

(pa^IooD) 

•zo 
5q3iaAV 

M 

<> 
CO 

3jnS«3}\[ 


3  I 


sauoiB^ 


sauoi'B3 
-oqjBO 


sauoiB^ 


sauoi^Q 


(pa^iooD) 
•zo 


wnsBayi 


APPENDIX  379 


vS 

^ 

^^ 

to 

CO 

CO 

^ 

fO 

00 

O 

M 

r^O  •<«    CO  H4 


I  I 


38o 


FEEDING  THE  FAMILY 


sauoi^O 

a^BjpXn 

5 

VO 

-oqjB3 

S3UOIB3 

vO 

Os 

o 

o 

%^i 

CN 

to 

CO 

sauoi^O 

t^ 

t- 

to 

I 

Up^OJd^ 

h-l 

(paiiooa) 
•ZO 

M 
M 

CO 
CO 

00 

6 

.a 

X 

B* 

.a 

M 

X 

ajnsBSJv 

.s.s 

g 

d.S 

"^1? 

Hea 

M 

yx 

8  X 

C/2 

CAI 

S3iaOIT23 

8 

a 

s 

I^ox 

M 

O 

■^ 

M 

S3UOIVJ 

c< 

00 

o 

3;uipXq 
-oqjBO 

CO 

M 

Vo 

M 

sauoi^o 

^ 

8 

^ 

1 

1-^d 

lO 

^ 

t^ 

S3UOIB3 

OS 

cs 

CO 

o 

Up;OJ<£ 

M 

M 

M 

(pajjooD) 

PO 

°° 

o 

> 

10 

^ 

?? 

8 

X 

B 

amsBoj^ 

.  a 

a  •'- 

•^  ml-* 
c«    X 

1 

.5 

^    • 

H|C< 

>  fl 

«o 

^  c 

03  .pH 

,2    ^ 

r 

0    .. 

egg 

cup  milk 
r  cups  flour 
tsp.  baking 
powder 
tsp.  salt 

M 

C3     ^     M            .fl     S 

TAGE  Pud 
cup  butte 
cup  sugar 

>  Custard 
cups  milk 
eggs 
tbsp.  suga 

CE  Puddin 
f  cups  dat 
i  cups  flou 
cup  sugar 
cup  dripp 
tsp.  cinna 

S-HNN|« 

M      M      W      Th            iH|C« 

P    to  coo 

^     M     H  pHK»n|KHM 

11 

u 

u 

Q 

•a 


CO 


APPENDIX  381 


1 

1 

M 

r- 

1 

Ov 

Tj- 

M 
M 

M 

CO 

M 

.S3  ^S  3  8 


<s 

r^ 

10 

"* 

<N 

CO 

f^ 

M 

■^ 

Tj- 

to 

C« 

M 

0 

t-- 

r^ 

o\ 

O^ 

«s 

ON 

cs 

CO 

^ 

CO 

CO 

M 

M 

10 

1 

1 

H 

r^ 

00 

VO 

10 

1 

CO 

VO 

•^ 

CO 

to 

00 

00 

4 

CO 

VO 

d 

(N 

H 

M 

CO 

•s  a  a  a 


Tf  000 


382 


FEEDING  THE  FAMILY 


sauoiBO 

a^BjpXq 

«!j- 

a 

S 

-oqiBo 

S9UOIB3 

H 

1 

1 

2 

;^d 

to 

1 

1 

sauoiBO 

'^ 

o 

M 

1 

aja^ojj 

H 

(pa^ooa) 

CO 

00 

H 

o 

•zo 

M 

M 

cl 

8 

a 

s* 

& 

ajnsBgj^ 

3 
o 

3 

8 

H-* 

e<|M> 

hN 

S3UOIB3 

in 

lO 

o 

VO 
to 

F^ox 

M 

00 

M 

sauopo 

r^ 

o 

IH 

a:>BjpAii 

-* 

t^ 

^ 

o 

> 

-oqjTJO 

M 

S3UOI^3 

CO 

-' 

S3UOP3 

s 

to 

00 

'* 
H 

(pa^ooD) 

« 

O 

to 

•zo 
^qSi3AV 

^ 

M 

^ 

g 

b 

K 

K 

1 

sjnsBapi 

3 

8 

8 

■* 

to 

-55 

s 

ci 

U 

Ice  Creai 
ches 
sugar 
thick  crea 
milk 

SoUPFLE 

prunes  (u 
ked) 
whites 
sugar 

RRY  ShERB 

raspberries 
ps  sugar 

water 
p.  lemon 
ce 

white 

Peach 
6pea 
icup 
I  cup 
I  cup 

r,    .  2  bo  a 

g  ^     O    (u     o 

P   H|«»              lOHlN 

^      M      H      H     04               H 

APPENDIX 


383 


a 


t^ 

1 

00 

M 

M 

00 

0 

M 

M 

CO 

w 
«< 

I 


1 

00 

vo 

PI 

& 

« 

^ 

8: 

§ 

^ 

10 

M 

00 

M 

to 

0 

^ 

s 

0 

M 

4 

q 

06 

M 

I 


0 

.  0 

*3 

0  •  rj 

1"^ 

p  sugar 
g  whites 
p  lemon 
ups  wate 

tl 

ssfs:: 

r 

M    cOH*   •-• 

384 


FEEDING  THE  FAMILY 


sauopo 

ajBjpXq 

to 

S 

vB 

-oqJ^O 

S3UOIB3 

00 

O 

00 

. 

l^d 

M 

O) 

sauoj^o 

00 

^ 

N 

1 

Ul3}OJi 

M 

*"* 

M 

(pa^ooD) 

lO 

00 

OO 

1 

•ZQ 

N 

H 

cs 

^ 

ainsBapi 

1 

M 

e» 

«|io 

S9UOP3 

to 

c^r 

;^ 

I^:>ox 

^ 

«>. 

s3uo]t;3 

HI 

"* 

VO 

3;BjpXq 

to 

C4 

to 

to 

-oqjB3 

M 

sauo|B3 

00 

M 

Pj 

l^J 

CO 

c« 

rt 

S9U01B3 

w 

M 

H 

> 

upiojd: 

M 

(paTjooo) 

to 

vO 

O 

•zo 

o\ 

« 

iqSpAV 

M 

<N 

« 

ainsBajv 

HM 

1 

a 

3 

CO 

•* 

ir 

PANiSH  Cream 
tbsp.  gelatin 
cups  milk 
eggs 

cup  sugar 
tsp.  vanilla 

-CORNMEAL 
DING 

.  tapioca 
.  commeal 
skim  milk 
molasses 
sugar 
.  butter 
salt 

< 
u 

P 
S    ^ 

Umnii 

tr" 

3  3 

C/J    M    «    «  HwrtM 

.  ..™.. 

W  hW 

APPENDIX 


38s 


^ 

10 

•^ 

VO 

q 

00 


I 

a 

8t 


*     CI.       ^  '^     ^     ^ 


386 


FEEDING  THE  FAMILY 


H 

u     5 


sauopo 

a^BjpXq 

^ 

o 

Tl- 

-oqi^D 

sauoi^O 

«s 

to 

vO 

9 

;«J 

^ 

lO 

t^ 

sauoiB3 

oo 

vO 

o               ^ 

1 

ma^ojj 

M 

cs 

CI               — -^ 

(pajjooD) 

o 

N 

M 

i 

•zo 
tiqSiaAV 

cl 

4 

<N 

ainsBaj\[ 

rt|» 

§■ 

CJICO 

saiioiT33 

oo 

Rs 

^ 

Flox 

H 

lO 

sauoi^o 

00 

VO 

«o 

avexp/in 

ON 

cr> 

c« 

s 

-oqj^O 

sauoi^O 

ON 

to 
O 

H 

1 

S3IIOIB3 

1 

^ 

o\ 

H 
H 

(pa^iooD) 

fO 

00 

t^ 

(2 

•zo 

^q3PAV 

^ 

H 

& 

^ 

HN 

ajTiffBa^^i 

^ 

u 

•ON 

H 

00 

1 

M 

en 

3 

M  fe 

n^ 

s 

5 

ROD 

2  cups  milk 
4  tbsp.  flou 
4  tbsp.  butt 
8  eggs 
8  slices  brea 
Seasonings 

1 
1 

I  egg 

f  cup  milk 

Seasonings 

1 

5  eggs 
^  cup  milk 
2  tbsp.  butt 
Seasonings 

APPENDIX 


387 


R 

^ 

PO 

00 

M 

00 

6 

cj 

X 


1 

0 

M 

f 

10 

0 

IN 
10 

On 

M 
M 

00 

M 

0 

M 

10 

H 
M 

0 

00 

q 

M 

X 

CO 
00 


.a 


a, 
w  c«  a 


COHlNrHl-*     COCO 


d  S  tfl  a  ti  5P 

i 


w 


-  a 


6  s^r^-'  - 


Hn   m 


<*) 


388 


FEEDING  THE  FAMILY 


o 

sauoi^O 
aiBjpAq 
-oqjBO 

J^                                                         % 

sauoi^o 

S                                                         °^ 

s3iaop3 

lO                                                                                                  CI 

(P35I003) 

•zo 

ams^aK 

M     X                                                                                                   rt    :g 

c75                              tr 

I 

> 

sauoi^O 

00                                                                                                                               M 
lO                                                                                                                  <N 

M 

S3UOIB3 

-oqjBO 

\0                                                                               vo 

1                           B 

M 

S3U01B3 

(pa^ooD) 

•zo 
:jq3pM 

00                                                            t}- 

M 

amsBSK 

Loaf  3  in.  X  4  in. 

4  crackers  and  8 
tbsp.  sauce 

Nut  and  Cheese 

Roast 
I  cup  grated  cheese 
I  cup  chopped 

walnuts 

1  cup  dry  bread 
crumbs 

2  tbsp.    chopped 
onion 

1  tbsp.  butter 

2  tbsp.  lemon 
juice 

Salt  and  pepper 

Rice    Fondue    on 

Crackers 
1  tbsp.  raw  rice 
4  tbsp.  grated 

cheese 
1  tbsp.  milk 

APPENDIX 


389 


w 

•«*• 

0 

10 

ON 

M 

H 

M 

0 

4 

CO 

M 

^ 


8 

CO 
10 

^ 

00 

On 

00 

M 

t^ 

r^ 

t^ 

0 

c< 

t>» 

t^ 

VO 

M 

vO 

Tl- 

00 

rh 

0 

r^ 

M 

■* 

t^ 

cs 

10 

Tf 

CO 

00 

CO 

M 

M 

VO 

0 

r^ 

t^ 

00 

0 

CO 

CO 

M 

'S     ^ 


tfl 


^     D  *J     {«     CO 

J2     O     u     4>    -^     ««     S 
W  H*   M     M    «N    rt-  CO 


390 


FEEDING  THE  FAMILY 


sauopo 

a^BjpXq 

s 

% 

S 

Ov 

-oqjB3 

sauoj^O 

ro 

PO 

M 

. 

;iJd 

<0 

S3UOIB3 

M 

M 

1 

1 

up;oj<i 

1 

(pa^iooo) 

lO 

CO 

■<^ 

lO 

s 

•ZQ 

ro 

c< 

«S 

M 

s 

c 

i 

M, 

M 

OU 

.g 

•g 

1 

amsTOH 

3 

^ 

s 

c^ 

H« 

HN 

cs 

sauoiBo 

g 

g 

00 

F;ox 

vO 

«N 

•^ 

M 

S9UOIT33 

VO 

<N 

VO 

Ov 

a:tBjpXq 

O 

rr> 

H 

-oqj^O 

saiioiBO 

lO 

VO 

"* 

S3UOIB3 

o 

PO 

^0 

W 

> 

(14 

uprjojj 

(paijooD) 

o 

lO 

00 

q 

•ZQ 

fO 

Th 

4 

o 

tjqSpAV 

cs 

rO 

to 

wnsTOK 

^ 

1 

1 

3 

H|« 

<o 

N 

H 

H 

s? 

^.^ 

lUCE 

apples 
.  sugar 

PPLE 

apple 
sugar 
water 

PPLE    Wl 

pedCre 

apple 

sugar 

water 

cream 

RY  Jell 
cranbern 
i^ater 
sugar 

^^tS3 

t  &^^ 

aS&^^^ 

1  a^a 

§5:25 

§^5^5:2 

§333 

^      M     N      H 

W                H      M      M      M 

^      -*     M      « 

m 

pq 

o 

APPENDIX 


391 


CO     y 


&I 


00 


00 


CO    « 


392 


FEEDING  THE  FAMILY 


1 

g 

o 

i 

M 

S3U01B3 
-OqiBQ 

1                     s 

S3UOIB3 

.8                          ^ 

S3U01B3 

^                         ^ 

(p3:5lOOD) 

•zo 

^                                      q 

H                                                                           CO 

ajnsB3p\[ 

Slice  4  in.  X  6  in. 
f  cup 

> 
(2 

S9U0p3 

sauoi^p 
a^BjpXq 
-oqj^O 

1                           9 

1            a 

M 

S3U01B3 

M                                                                               00 

(P35100D) 

•ZO 

o                                    o 

amsBaj^ 

.S.S                           3 

g  X 

Beef  Loaf 
2  lb.  lean  beef 

1  egg 

2  tbsp.  melted 
butter 

Seasonings 

Beef-  Stew    with 
Vegetables 
\  lb.  beef  plate 
\  cup  carrot  cubes 
I  onion 

3  potatoes 

\  cup  turnip  cubes 
\  cup  flour 
Water  and  season- 
ings 

Codfish  Balls 

1  cup  codfish 

2  cups  potato 

APPENDIX 


393 


^ 

^ 

M 

M 

ON 

VO 

o 

M 

°^ 

M 
H 

■i^ 

lO 

S 

<N 
VO 

00 

M 

to 

% 

M 

S 

o 

vd 

n,         o 


o  S  ^  ca  ^ 
3  ;3  t«  «? 


o  1:2 


^  X) 


394 


FEEDING  THE  FAMILY 


sauopQ 


S3UOIB3 


(paijooD) 


3jnst;3j^ 


a  2 

il 


1 


=g 


s9uoj'n3 


S3UO]B3 

-oqivj 


5311011^3 


S3UOp3 


(paijooo) 
•zo 


3ins«3p^ 


H  8  o  ■"  M^-g 


APPENDIX  395 


cuB 


3 


If 


396 


FEEDING  THE  FAMILY 


i 

M 

QtjBjpAq 
-oqjBO 

^ 

ssuoyej 

saiioi^O 

o 

M 

(P35JOO0) 

•zo 

iqSiaAV 

M 

ajns'caj^ 

H* 

> 

S3UOIB3 

O 

S3IJOIB3 

-oqjBO 

H 
M 

S9UOIT33 

M 
CO 
M 

CO 

(pailooD) 
•zo 

q 

ajnsBajij 

Pie  9  in.  diam.  3^ 

in.  deep  or 
8  large  servings 

Meat  Pie 
Pastry : 

i^  cups  flour 
1  cup  c-risco 
i  tsp.  baking 

powder 
I  tsp.  salt 
Filling : 

^  lb.  beef  rump 
5    medium   po- 
tatoes 
1  Ib.carrots  2 

large) 
J  oz.  salt  pork 
I  small  onion 
3  tbsp.  corn- 
starch 
I  tbsp.  butter 
Seasonings 

APPENDIX 


397 


"^ 

00 

o 

o 

CO 

00 

d 

H 

cs* 

q 

t 


X3.  -, 


«  X   ^ 


Th 

O 

00 

<N 

lO 

vO 

VO 

VO 

r^ 

00 

VO 

lO 

VO 

<N 

^ 

8 

00 

o 

00 

H 

CO 

c^ 

00 
cs 

00 

lO 

O 

lO 

O 

Tf 

Ov 

O 

M 

o 

»o 

M 

00 

M 

Tf 

O    o   «J 


398 


FEEDING  THE  FAMILY 


-oqjT33 


S3UOIB3 


(paijooD) 

•20 


ains'caj,^ 


CO  d 


S3IJOIB3 


S3IJIOJB3 

-oqjB3 


S3UOIB3 


S3UOI-B3 

np;ojj[ 


oo 

M 


00 

M 


(P35JOOD) 

•zo 


3jnffB3J^ 


.5  a 

vo    bp 

Pi 


Hieo  P 

§  X 


es    itCO 


3  '^  -s  -I 


C/2 


•    ;r    tr*  t"    "-*    "^ 
tr  X3    2    3  X5  ;r3  X! 


a  Pi  S  ti   :3  o 

u5  D  S  5  o  c 

^  «  2  -^  «_  I 

R  CS  CO    M      M 


CO 


APPENDIX 


399 


00 
to 
to 


400 


FEEDING  THE  FAMILY 


S3IJOIB3 

ajBjpXq 

eg 

CO 

-oqjB3 

S3UOIB3 

M 

00 

t^ 

. 

;^J 

^ 

CO 

S9lJ0l'B3 

fO 

<N 

O 

0i 

upioja 

1 

(p33[OOD) 
•ZQ 

vq 

•* 

vq 

iqspM 

1 

8 

.S  S 

•si 

3inS'B3J\[ 

si 

C/2    O 

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^ 

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00 

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1-4 

M 

831101^3 

«M 

00 

o 

a^BjpXq 

Q 

VO 

4 

00 

M 

-oq«3 

M 

M 

sauopo 

^ 

§ 

ON 

P^ 

l^J 

t^ 

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lO 

S9UOP3 

^ 

00 

CO 

VO 

i 

uja^oij 

(p33[OOD) 

o 

o 

'    OO 

> 

•zo 

CO 

M 

iq3pM 

c« 

w 

b 

a 

s 

i 

1 

•1 

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ajns^aj^ 

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00 

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g 

s 

1 

o-^  a 

a 

Pie 

pies 

p  sugar 

er 

Q  pastry 

r  2  crusts 

cup  sugar 
cup  water 
lain   pastry 
undercrust  a 
strip's  over  to 

H 

^ 

a 
<: 

ERINGUE 

ps  milk 
sp.  flour 
p  sugar 

i^  35  3 

a- 

M  hmPh 

a 

«N     lO'^IW 

APPENDIX 


401 


CO 


03  8  o  8 


1 


O     J3 


8 

CO 

t^ 

M 

<N 

M 

M 

0 

00 

c» 

00 

-"t 

M 

0 

CO 

M 

10 

t^ 

VO 

0 

<* 

^ 

VO 

M 

T3        13 
I    a>         v 

3^8°°  8 


gi^ 


^  2 


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fc« 


o  c 


3  *J 


d    3 


to  ci<  di.  ^  £?« 


O4  &) 

3    U 


W   pL,   P4 


XJ 

d 

d    3 


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Oj     D<   Q,    Q,      .     Wi 
CO  coH«^ 


3^ 


402 


FEEDING  THE  FAMILY 


-oqj^D 

O 

sauoi^O 

00 

M 

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fO 

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(pa^ooD) 
•zo 

q 

h-l 

amswpii 

II 

I 
I 

o 
> 

S9UOIB3 

1 

saijopo 
a^BjpXq 
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CO 

M 

oo 

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^ 

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(P33100D) 

•zo 

q 

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to 

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a 
.    1 

00 

■I 

isiN  AND  Cran- 
berry Pie 
[  cup  cranberries 
[  cup  raisins 
[  cup  sugar 
[  tbsp.  flour 

[  cup  water 
^lain  pastry  for  2 
crusts 

Rhubarb  Pie 
2\  cups  rhubarb 
i^  cups  sugar 
I  egg 

2\  tbsp.  flour 
Plain  pastry  for  2 
crusts 

1  s. 

APPENDIX 


403 


•M     <L> 

.  a 
In 


1 


a  => 


a 


404 


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S3UOIB3 


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(p9;5I003) 

•zo 


ainsvaj^ 


t 


S3UOJB3 


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(pa^looD) 
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APPENDIX 


405 


00 

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sauopo 

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APPENDIX 


407 


^ 

S; 

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4o8 


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sauoiB3 


sauofB3 


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(pa^jooD) 
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(p35JOOD) 
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^95 


APPENDIX 


S3UOf83 


saiJO|'B3 


(P93100D) 
•ZQ 


amsBaj^ 


I 


sauoi^3 


S3UOIB3 

-oqj^D 


sauofB3 


(paTfooo) 
IP 


amsBsj^ 


4IO 


FEEDING  THE  FAMILY 


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1 

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up  flour 

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up  thick  cr 
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up  sugar 
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M  Sauce 
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up  skim  m 
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1 

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APPENDIX 


411 


0 

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R 

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Xi 


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to    to 


412 


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-oqjBO 


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(p3:5{OOD) 
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APPENDIX  413 


10 

10 

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414 


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1 

1 

sauoip 
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%                  % 

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> 

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3                     1 

Cream  of  Corn 
Soup 
2  cups  canned  corn 
2  cups  milk 
2  tbsp.  butter 
2  tbsp.  flour 
2  cups  water 
Seasonings 

Cream    of    Green 
Pea  Soup 
i|  cups  peas 
I  cup  milk 
I  cup  water 
I  tbsp.  flour 
I  tbsp.  butter 
Seasonings 

APPENDIX 


415 


10 

CO 

00 

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a;Bipi{q 
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^                        s 

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Lentil  Soup 

2  tbsp.  lentils  (un- 
cooked) 
i^  tbsp.  flour 
^  tbsp.  butter 

1  tsp.  sugar 
^  tsp.  salt 

2  cups  water 
Seasonings 

Lentil  and  Tomato 
Soup 
^  cup  lentils 

(cooked) 
I  cup  tomatoes 
i  tsp.  sugar 
i  tsp.  salt 
5  onion 

1  tsp.  lemon  rind 

2  cups  water 
Seasonings 

APPENDIX 


417 


(J  a 


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APPENDIX 


419 


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59110^3 


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to 
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APPENDIX 


421 


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422 


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APPENDIX  423 


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424 


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APPENDIX 


42J 


CO 
CO 


00 


P      H      H    r4^  CI  H 


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85 


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is. 

^3 


2  o" 
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426 


FEEDING  THE  FAMILY 


TABLE  IV 

Fuel  Values  in  Relation  to  Cost 
A.   Some  Foods  Costing  Less  than  |  Cent  per  ioo  Calories 


Beans,  baked,  homemade 

Beans,  dried 

Beans,  Lima,  dried 

Bread 

Butter  (24  cents  per  pound) 

Cottonseed  oil 

Cornmeal 

Cornstarch 

Corn  syrup 

Crackers,  oyster 

soda 
Farina 

Flaked  wheat 
Flour 
Gingerbread 


Hominy 

Lard 

Lentils 

Macaroni 

Molasses 

Oatmeal 

Oats,  rolled 

Oleomargarine 

Peas,  dried 

Pie  crust 

Pork,  salt,  fat 

Rice,  broken 

Split  pea  soup 

Suet 

Sugar 


B.   Some  Foods  Costing  f  to  i  Cent  per  ioo  Calories 


Apples,  dried 

Apple  tapioca 

Bacon  (all  fat  eaten) 

Baking  powder  biscuit 

Butter    (not    over    32    cents    per 

pound) 
Cheese,  American 
Cheese  straws 
Chocolate  cake 
Chocolate  cream  candy 
Chocolate  drop  cookies 
Coconut  caramels 
Cookies,  plain 
Corned  beef  (fat  eaten) 
Corn  flakes 

Cornmeal-tapioca  pudding 
Cornstarch  blanc  mange 
Cottage  pudding 
Cranberry  pie 
Currants,  dried 
Dates 


Grapenuts 

Irish  stew  with  dumplings 

Lemon  ice 

Lemon  milk  sherbet 

Lemon  sauce 

Lentil  stew 

Macaroni  and  cheese 

Macaroni  croquettes 

Mayonnaise  dressing   (cottonseed 

oil) 
Meat  pie 

Milk  (6  cents  per  quart) 
Molasses  cookies 
Mufl&ns 
One  egg  cake 
Peanut  cookies 
Penouche 
Potato  chips 
Potato  soup 
Prunes   V 
Prune  pi^ 


APPENDIX 


427 


B.  Some  Foods  Costing  f  to  i  Cent  per  100  Calories     (Cont'd) 


Raisin  and  cranberry  pie 
Raisins 
Rhubarb  pie 
Shredded  wheat  biscuit 
Steamed  date  pudding 


Stuffed  beef  heart 

Sugar  cookies 

Tapioca 

White  mountain  icing 


C.  Some  Foods  Costing  i  to  i|  Cents  per  100  Calories 


Apple  pie 
Apple  sauce 
Apple  snow- 
Apricots,  dried 
Bananas 

Butter  (over  32  cents  per  pound) 
Cabbage 
Charlotte  russe 
Cheese,  cream 
Chestnuts 
Chocolate 

Chocolate  blanc  mange 
Chocolate  nut  caramels 
Cocoa 

Codfish  balls 
Corn  chowder 
Cranberry  sauce 
Cream 
Cream  puffs 
Custard,  boiled 

cup 
Dried  beef 

Eggs  (under  25  cents  per  dozen) 
Figs 
Grapes 

Lactose  lemonade 
Lentil  meat  loaf 
Lentil  and  tomato  soup 
Lima  bean  soup 


Mayonnaise  dressing 

Milk  (7  to  13  cents  per  quart) 

Mince  pie 

Old  New  England  cornbread 

Olive  oil 

Onions,  scalloped 

Peaches,  dried 

Peanuts 

Peanut  butter 

Popovers 

Pork  sausage 

Potatoes,  Irish 

Potatoes,  sweet 

Potato  salad 

Prune  souffle 

Puffed  rice 

Rice  with  cheese  and  tomatoes  (on 

toast) 
Rhubarb 
Snow  pudding 
Sponge  cake 
Tapioca  cream 
Tomato  soup,  cream  of 
Turnips 

Vanilla  ice  cream 
Waffles 
Welsh  rarebit 
White  sauce 
Zwiebach 


D.  Some  Foods  Costing  i^  to  2  Cents  per  100  Calories 


Beans,  baked,  canned 
Beans,  Lima,  canned 
Beans,  string,  fresh 


Beef,  flank 
Beets,  fresh 
Blackberries,  stewed 


428 


FEEDING  THE  FAMILY 


D.  Some  Foods  Costing  15  to  2  Cents  per  100  Calories    (cont'd) 


Boiled  salad  dressing 
Buttermilk 
Carrots,  old 
Cheese,  cottage 

Neufchatel 
Cheese  souffle 
Codfish,  salt 
Corn,  canned 
Corn  soup,  cream  of 
Creamed  eggs  on  toast 
Creamed  salmon  on  toast 
Currant  jelly 
Eggnog 

Eggs  (25  to  36  cents  per  dozen) 
French  cream  filling 
French  toast 


Fruit  salad 

Lemon  jelly 

Lemon  meringue  pie 

Macaroons 

Maple  syrup 

Marguerites 

Nut  loaf 

Onions 

Parsnips 

Peach  ice  cream 

Peach  tapioca 

Pineapple,  canned 

Rice  fondue 

Rice  pudding  (with  egg) 

Spanish  cream 

Tomato  sauce 


E.  Some  Foods  Costing  2  to  5  Cents  per   100  Calories 


Almonds 

Apples,  fresh 

Asparagus  soup,  cream  of 

Beans,  string,  canned 

Beef,  lean  round 

Beef,  loin 

Blackberries 

Carrots,  young 

Cauliflower 

Cheese  and  pineapple  salad 

Chicken  salad 

Club  sandwich 

Com,  canned 

Com,  green 

Creamed  chicken 


Creamed  dried  beef 

Egg  salad 

Fruit  punch 

Halibut 

Ham 

Lemonade 

Lettuce  and  tomato  salad 

Oranges 

Oyster  stew 

Pears,  fresh 

Sardine  salad 

Tomatoes 

Waldorf  salad 

Walnuts,  English 


F.  Some  Foods  Costing  over  s  Cents  per  100  Calories 


Asparagus 

Beefsteak,  choice  cuts 
Celery 
Chicken 


Cod,  fresh 
Cranberries, 
Cucumbers 
Gelatin 


fresh 


APPENDIX 


429 


F.  Some  Foods  Costing  over  5  Cents  per  100  Caiories    (cont'd) 


Lettuce 
Lobster 
Mushrooms 
Olives 

Oysters,  raw 
Peaches,  canned 
Peas,  canned 
Pears,  canned 


Peppers,  green 

Pineapple,  fresh 

Salmon,  canned 

Sardines,  canned  (imported) 

Scallops 

Spinach 

Veal,  loin 


TABLE  V 

Symonds's  Table  of  Height  and  Weight  for  Men  at  Different 

Ages^ 

(Based  on  74,162  accepted  applicants  for  life  insurance.) 


Ages 

is-24 

25-29 

30-34 

35-39 

40-44 

45-49 

50-54 

55-59 

60-64 

65-69 

5  ft.  0  in. 

120 

125 

128 

131 

133 

134 

134 

134 

131 

I  m. 

122 

126 

129 

131 

134 

136 

136 

136 

134 

2  m. 

124 

128 

131 

^33 

136 

138 

138 

138 

137 

3in. 

127 

131 

134 

136 

139 

141 

141 

141 

140 

140 

4  in. 

131 

135 

138 

140 

143 

144 

145 

145 

144 

143 

Sm. 

134 

138 

141 

143 

146 

147 

149 

149 

148 

147 

6  in. 

138 

142 

145 

147 

150 

151 

153 

153 

153 

151 

7  m. 

142 

147 

150 

152 

155 

156 

158 

158 

158 

156 

8  in. 

146 

151 

154 

157 

160 

161 

163 

163 

163- 

162 

9  m. 

150 

155 

159 

162 

165 

166 

167 

168 

168 

168 

10  m. 

154 

159 

164 

167 

170 

171 

172 

173 

174 

174 

II  m. 

159 

164 

169 

173 

175 

177 

177 

178 

180 

180 

6  ft.  0  in. 

165 

170 

175 

179 

180 

183 

182 

183 

185 

185 

I  m. 

170 

177 

181 

185 

186 

189 

188 

189 

189 

189 

2  m. 

176 

184 

188 

192 

194 

196 

194 

194 

192 

192 

3  in. 

181 

190 

195 

200 

203 

204 

201 

198 

^  Medical  Record,  Sept.  5,  1908. 


430 


FEEDING   THE   FAMILY 


TABLE  VI 

Symonds's  Table  of  Height  and  Weight  for  Women  at  Different 

Ages'- 

(Based  on  58,855  accepted  applicants  for  life  insurance.) 


Ages 

1S-19 

20-24 

25-29 

30-34 

35-39 

40-44 

45-49' 

SO-S4 

55-59 

60-64 

4 

ft.  II  in. 

III 

113 

"5 

117 

119 

122 

125 

128 

128 

126 

5 

ft.  0  in. 

113 

114 

117 

119 

122 

125 

128 

130. 

131 

129 

I  m. 

"5 

11^ 

118 

121 

124 

128 

131 

133 

134 

132 

2  in. 

117 

118 

120 

123 

127 

132 

134 

137 

137 

136 

3in. 

120 

122 

124 

127 

131 

13s 

138 

141 

141 

140 

4  in. 

123 

125 

127 

130 

134 

i3« 

142 

145 

145 

144 

5  in. 

125 

128. 

131 

13s 

139 

143 

147 

149 

149 

148 

6  in. 

128 

132 

135 

137 

143 

146 

151 

153 

153 

152 

7  in. 

132 

135 

139 

143 

147 

150 

154 

157 

156 

15s 

8  in. 

136 

140' 

143 

147 

151 

155 

158 

161 

161 

160 

9  in. 

140 

144 

147 

151 

15s 

159 

163 

166 

166 

165 

10  m. 

144 

147 

151 

155 

159 

163 

167 

170 

170 

169 

^  McClure's  Magazine,  Jan.  1909. 


APPENDIX 


431 


TABLE  VII 
Average  Weight  and  Height  of  Boys  at  Different  Ages* 
The  figures  represent  weight  in  pounds. 


Ht. 

5 

6 

7 

8 

9 

10 

11 

12 

13 

14 

IS 

16 

17 

18 

19 

20 

In. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

39 

35 

40 

38 

36 

41 

39 

39 

42 

41 

41 

43 

42 

42 

42 

44 

46 

44 

43 

45 

46 

46 

45 

46 

48 

48 

48 

47 

49 

50 

50 

48 

54 

53 

53 

53 

49 

54 

55 

55 

SO 

57 

58 

58 

51 

59 

60 

60 

61 

52 

62 

62 

61 

63 

53 

62 

65 

65 

67 

67 

67 

54 

65 

68 

68 

70 

71 

71 

55 

69 

71 

75 

75 

76 

S6 

71 

77 

76 

78 

79 

79 

57 

77 

79 

80 

82 

82 

58 

78 

84 

85 

86 

87 

59 

84 

86 

90 

91 

60 

85 

91 

94 

95 

90 

61 

98 

97 

99 

96 

62 

99 

103 

106 

104 

105 

63 

100 

107 

112 

112 

no 

118 

64 

114 

118 

120 

117 

120 

120 

65 

122 

119 

122 

122 

120 

126 

125 

.66 

121 

125 

125 

126 

129 

139 

67 

128 

129 

128 

131 

134 

132 

68 

133 

133 

130 

136 

136 

136 

69 

134 

136 

139 

139 

139 

139 

70 

136 

140 

143 

143 

144 

145 

1  See  footnote  to  Table  VIII. 


43^  FEEDING  THE   FAMILY 

TABLE  VIII 

Average  Weight  and  Height  of  Girls  at  Different  Ages* 
The  figures  represent  weight  in  pounds. 


Ht. 

s 

6 

7 

8 

9 

10 

II 

12 

13 

14 

IS 

16 

17 

18 

19 

20 

In. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

Yr. 

39 

34 

40 

37 

35 

41 

38 

37 

42 

41 

39 

39 

43 

41 

41 

42 

44 

45 

43 

44 

42 

45 

45 

45 

45 

46 

48 

47 

47 

47 

50 

49 

49 

48 

51 

51 

49 

53 

53 

54 

SO 

56 

56 

57 

51 

59 

58 

60 

52 

63 

62 

62 

63 

53 

64 

63 

66 

65 

54 

69 

68 

69 

68 

55 

70 

71 

73 

56 

75 

75 

76 

78 

57 

78 

80 

83 

58 

83 

86 

88 

89 

59 

88 

89 

93 

97 

100 

60 

94 

94 

96 

100 

104 

109 

103 

99 

99 

61 

99 

100 

102 

109 

109 

106 

105 

III 

62 

104 

104 

106 

III 

no 

107 

III 

114 

63 

107 

109 

116 

no 

112 

113 

114 

64 

112 

118 

116 

117 

114 

119 

115 

65 

114 

118 

121 

125 

120 

123 

125 

^  Taken  from  the  Ninth  Yearbook  of  the  National  Society  for  the 
Study  of  Education,  Part  I,  Health  and  Education,  by  Thomas  Denison 
Wood,  A.M.,  M.D.,  1910,  with  the  permission  of  the  author. 


APPENDIX 


433 


TABLE  IX 
Average  Weights  of  Children  from  Birth  to  the  Fifth  Year 


Age 

Weight  in  Pounds 

At  birth 

7i 

I  month 

9 

2  months 

111 

3  months 

12I 

4  months 

I3f 

6  months 

i6i 

8  months 

i8i 

lo  months 

i9f 

I  year 

21 

I  year,  3  months 

22 

I  year,  6  months 

22i 

I  year,  9  months 

24 

/  boys 

26 

^^^^^'"^j  girls 

25h 

J  boys 

3ii 

3y^^ngirls 

30 

4  years  (boys 

35 

I  girls 

34 

INDEX 


Accessory  food  substances,  27. 
Active  man,  dietary  for,  57. 

energy  requirement  of,  51. 

food  plan  for,  55. 
Active  persons,  type  of  luncheons  for, 

198. 
Active  woman,  dietary  for,  79. 

energy  requirement  of,  75. 

food  plan  for,  77. 
Activity,  influence  on  energy  require- 
ment of  men,  54. 

of  women,  76. 
Acute  indigestion,  diet  tor,  299. 
Adolescence,  energy  requirement  dur- 
ing, 169. 

food  during,  162. 

protein  requirement  during,  169. 
Aged,  the,  184. 

dietary  for,  192. 

energy  requirement  of,  186. 

food  plan  for,  191. 

number  of  meals  for,  190. 

protein  requirement  of,  189. 

warm  food  for,  188. 

weight  of,  186. 
Albuminized  beverages,  food  value  of, 

291. 
Almonds,  344. 

chopped,  351. 

shelled,  351. 
Amino  acids,  19. 
Angel  cake,  334,  368. 
Anti-constipation  menus,  44. 
Apple,  baked,  339,  390. 

fresh,  339. 

pie,  344,  400. 

sauce,  339,  390. 

sauce  cake,  334,  368. 

snow,  337,  378. 

tapioca,  337,  378. 
Apples,  dried,  351. 


Apricots,  caimed,  340. 
dried,  340,  351. 
dried,  stewed,  340,  391. 
Art  of  food  combination,  205. 
Artificial  feeding  of  infants,  104. 
Ash  constituents,  amount  in  body,  17. 
calcium,  24. 
iron,  23. 
phosphorus,  22. 
function  of,  25. 
in  children's  diet,  104,  115,  120,  123, 

139,  149- 
in  restricted  diets,  70. 
Ash  requirement,  man's,  69. 

woman's,  86. 
Asparagus,  fresh,  346. 
on  toast,  347,  418. 
soup,  cream  of,  346,  413. 

Baby,  artificial  feeding  of,  104. 

breast  feeding  of,  99. 

care  of  food  for,  112. 

energy  requirement  of,  102. 

food  at  end  of  first  year,  1 16. 

foods,  proprietary,  113. 

schedule  for  feeding,  loi. 

top  milk  formulas  for,  109. 

whole  milk  formulas  for,  105. 
Bacon,  343. 

fat,  338. 
Baked  apple,  339,  390. 
Baking  powder  biscuit,  333,  361. 
Balanced  meals,  202. 
Banana,  263,  340. 

salad,  345,  404. 
Barley,  flour,  351. 

pearl,  351. 
Bean  soup,  cream  of,  346,  413. 

stew,  kidney,  347,  420. 
Beans,  baked,  canned,  347. 

Lima,  buttered,  347,  421. 


435 


436 


INDEX 


Beans  —  Cont. 

Lima,  dried,  347,  351. 

Lima,  fresh,  347. 

navy,  dried,  351. 

string,  347. 

uses  of,  266. 

why  cheap  food,  235. 
Beef,  corned,  341. 

dried,  341. 

dried,  creamed,  341,  393,  394. 

drippings,  338. 

flank,  stewed,  341. 

Hamburg  steak,  341. 

heart,  stuffed,  341,  397. 

juice,  289. 

lean,  compared  with  milk,  227,  233. 

roast,  rib,  342. 

round,  boiled,' 342. 

round,  pot  roast,  342. 

sirloin,  342. 

steak,  Hambtu-g,  341. 

steak,  sirloin,  342. 

steak,  stuffed  round,  398. 

stew  with  vegetables,  342,  392. 
Beets,  347. 
Beverages,  333,  358. 

albuminized,  291. 
Biscuit,  baking  powder,  333,  361. 

muffins,  and  bread,  333,  362. 
Blackberries,  340. 
Blanc  mange,  chocolate,  337,  379. 

cornstarch,  337,  379. 
Bluefish,  342. 
Body,  building  material  for,  62. 

composition  of,  17. 

fuel,  sources  of,  6. 

processes,  regulation  of,  25. 
Boiled  custard,  337,  378. 

salad  dressing,  345,  404. 
Bomb  calorimeter,  8. 
Boston  brown  bread,  333,  361. 
Bouillon,  346. 
Box  lunch  for  school,  152. 
Boy  16  years  old,  dietary  for,  172. 
Boys  and  girls,  normal  growth  of,  146. 
Boys,  height  and  weight  of,  431. 
Bran,  351. 
Brazil  nuts,  344. 
Bread,  biscviit,  and  muffins,  333,  362. 


Boston  brown,  sss,  361. 

crumbs,  351. 

for  adolescents,  165. 

for  child  2  years  old,  122. 

for  child  3  to  4  years  old,  130. 

for  child  5  to  7  years  old,  138. 

graham,  333. 

white,  333. 

whole  wheat,  ss3- 
Breakfast,  different  types  of,  197. 

for  family  group,  246. 
Breast  feeding,  value  of,  98. 
Broths,  289. 
Brown  Betty,  337,  379. 

sauce,  346,  409. 

sugar,  336,  354. 

sugar  sauce,  346,  409. 
Buckwheat  flour,  353. 
Building  material,  for  body,  17. 

for  a  man,  62. 

for  a  woman,  88. 
Butter,  338,  351. 

peanut,  344. 

substitutes,  262. 
Buttermilk,  338,  351. 
Butternuts,  344. 

Cabbage,  347. 

Cake,  angel,  334,  368. 

apple  sauce,  334,  368. 

chocolate,  334,  368. 

com,  333,  362. 

one  egg,  335,  373. 

sponge,  335,  375- 

sponge,  hot  water,  335,  375. 
Cakes  and  cookies,  334,  368. 

griddle,  334,  365. 
Calcium,  cost  of,  236. 

in  food,  24, 

in  restricted  diets,  70. 
Calculation  of  family  dietary,  248. 
Calorie,  definition  of,  9. 

portions,  table  of  one  himdred,  332 
Candied  cherries,  335. 
Candies,  335,  376. 
Candy  for  children,  150. 
Canning,  effect  on  cost  of  food,  223. 
Cantaloupe,  340. 
Capon,  343. 


INDEX 


437 


Caramels,  chocolate  nut,  335,  376. 

coconut,  336,  377. 
Carbohydrates,  fermentation  of,  37. 

foods  rich  in,  11. 

sources  of,  6. 
Care  of  baby's  food,  112. 
Carrots,  347. 
Cauliflower,  347. 
Celery,  347,  351. 

soup,  cream  of,  346,  413. 
Cellulose,  foods  rich  in,  12. 
Cereal  gruels,  289. 
Cereals,  336. 

for  adolescents,  163. 

for  child  i  to  2  years  old,  121. 

for  child  3  to  4  years  old,  129. 

for  child  5  to  7  years  old,  137. 

for  child  8  to  12  years  old,  148. 

in  packages,  food  value  and  cost,  226. 
Charlotte  russe  filling,  346,  409. 
Chart  of  normal  growth  of  boys  and 

girls,  146. 
Cheap  family  dietaries,  267. 

foods,  230,  426. 

menus  for  family  dietaries,  278. 
Cheese,  American,  338. 

American,  grated,  351. 

and  nut  roast,  344,  388. 

and  pineapple  salad,  345,  405. 

cottage,  338, 

cream,  338. 

dishes,  339,  386. 

Neufchatel,  338. 

soufla^,  339,  387- 

straws,  339,  387. 

Swiss,  338. 

uses  of,  266. 
Cherries,  candied,  335. 

fresh,  stoned,  340. 
Chestnuts,  Italian,  344. 
Chewing,  importance  of,  33. 
Chicken,  broiled,  343. 

canned,  343. 

creamed,  343,  393. 

salad,  345,  405. 
Children,  ash  constituents  for,  104, 115, 
120,  123,  139,  149. 

energy  requirement  of,  108,  126,  132, 
141,  158. 


hours  for  meals,  loi,  125,  141,  151. 

lunch  boxes  for,  152. 

protein  requirement  of,  126,  132, 141, 
158. 

weight  of,  431,  432,  433. 
Child's  diet,  end  of  ist  year,  117. 

2d  year,  1 20. 

Sth  to  7th  year,  135. 

8th  to  1 2  th  year,  145. 
Child's  dietary,  age  i  J  years,  127. 

age  3  to  4  years,  134. 

age  5  to  6  years,  144. 

age  8  years,  160. 

age  10  years,  i6i. 
Child's  food  plan,  age  i|  to  2  years, 
126. 

age  3  to  4  years,  133, 

age  5  to  7  years,  143; 

age  8  to  10  years,  159. 
Childs'  Restaurants,  cost  of  food  in,  228. 
Chocolate,  333,  358. 

blanc  mange,  337,  379. 

cake,  334,  368. 

cookies,  334,  369. 

fudge,  335,  376. 

grated,  351. 

milk,  336. 

nut  caramels,  335,  376. 
Chowder,  com,  346,  412. 
Citron,  351. 
Clams,  343. 

Club  sandwich,  334,  362. 
Cocoa  (beverage),  333,  358,  359. 

dry,  351- 
Coconut,  caramels,  336,  377. 

prepared,  344,  352. 
Codfish,  balls,  342,  392. 

creamed,  342,  393. 
Coffee  jelly,  337. 
Cold  slaw,  345,  405. 
Cold  storage,  effect  on  cost  of  food,  222. 
Cold  weather  diet,  216. 

menus,  218. 
Colds,  diet  for,  298. 
College  youth,  food  for,  178. 
Combinations  of  food,  artistic,  205.  • 

effect  on  digestion,  202. 

scientific,  200. 
Concentration,  effect  on  digestion,  35. 


438 


INDEX 


Condensed  milk,  sweetened,  338,  352. 

unsweetened,  339,  352. 
Constipation,  diet  for,  42. 
Construction  of  menu,  196. 
Contrast,  value  in  menu,  209. 
Convalescent  diet,  295. 

menus  for,  294,  297. 
Cookies  and  cakes,  334,  368. 

chocolate  drop,  334,  369. 

molasses,  335,  371,  372. 

oatmeal,  335,  372. 

peanut,  335,  374- 

plain,  335,  374- 
Com,  a  la  Southern,  347,  418. 

bread.  Old  New  England,  333,  366. 

cake,  333>  362. 

canned,  347,  352. 

chowder,  346,  412. 

fresh,  347,  352. 

on  cob,  347. 

puffed,  336. 

soup,  cream  of,  346,  414. 

syrup,  336. 
Corned  beef,  341. 
Cornflakes,  336. 
Commeal,  336,  352. 

and  tapioca  pudding,  338,  384. 

muflans,  334,  363. 
Cornstarch,  352. 

blanc  mange,  337,  379. 

chocolate  blanc  mange,  337,  379. 
Correct  attitude  toward  food,  147. 
Cost  of  calcium  in  food,  236. 

of  cereals  in  packages,  226. 

of  eggs,  239. 

of  family  dietary,  252. 

of  food,  220. 

of  food  in  Childs'  Restaurants,  228. 

of  food,  effect  of  market  factors  on, 
221. 

of  iron  in  food,  239. 

of  phosphorus  in  food,  237. 

of  protein  in  food,  234. 

per  100  Calories  of  common  foods, 
426. 

reduction  in  family  dietary,  254. 

relation  to  fuel  value,  225,  426. 
Cottage  cheese,  338. 

pudding,  337,  380. 


Cottolene,  352. 

Cottonseed  compared  with  olive  oil, 

262. 
Courses  in  meals,  value  of,  208. 
Cracker  crumbs,  352. 
Crackers,  graham,  334. 

oyster,  334. 

saltine,  334. 

soda,  334. 
Cranberries,  340,  352. 
Cranberry  and  raisin  pie,  345,  402. 

jelly,  340,  390- 

pie,  344,  400. 

sauce,  340,  391. 
Cream  cheese,  338. 

cheese   and   date   sandwiches,   334, 
364- 

filling,  346,  410. 

of  asparagus  soup,  346,  413. 

of  baked  bean  soup,  346,  413. 

of  celery  soup,  346,  413. 

of  corn  soup,  346,  414. 

of  green  pea  soup,  346,  414. 

of  peanut  butter  soup,  346,  415. 

of  spinach  soup,  346,  415. 

of  tomato  soup,  346,  415. 

pie,  344,  400. 

puff  shells,  335,  369. 

sauce,  346,  410. 

Spanish,  338,  384. 

tapioca,  338,  384. 

thick,  338,  352. 

thin,  338,  352. 

toast,  334,  363- 

whipped,  338. 
Creamed  chicken,  343,  393. 

dried  beef,  341,  393,  394- 

peas,  348,  419, 

potatoes,  348,  419. 

salmon  on  toast,  342,  394. 

salt  cod,  342,  393. 

turnips,  348,  419. 
Creamy  rice  pudding,  338,  383. 
Crisco,  352. 

Croquettes,  macaroni,  336,  421 
Croutons,  fried,  334,  363. 

toasted,  334,  364. 
Crumbs,  bread,  351. 

cracker,  352. 


INDEX 


439 


Crystallized  ginger,  336. 

Cucumber  and  tomato  salad,  345,  408. 

Cucumbers,  347. 

Cup  custard,  337,  380. 

Currants,  dried,  352. 

fresh,  340. 
Custard,  boiled,  337,  378. 

cup,  337,  380. 
Custards,    puddings,    and    ices,    337, 

378. 
Cutlets,  veal,  343,  399. 

Date  and  cream  cheese  sandwiches,  334, 
364- 

pudding,  337,  380,  381. 

sandwiches,  334,  364. 
Dates,  stoned,  352. 

unstoned,  340,  352. 

uses  of,  264. 
Desserts,  for  adolescents,  165. 

for  children,  137. 

fuel  value  of,  200. 
Diabetes,  diet  in,  314. 

green  diets  for,  324. 
Diabetic  dietaries,  325,  326. 

diets,  fat  in,  321. 

saccharine  in,  323. 

scheme  for,  316. 

foods,  use  of,  322. 
Diet,  fluid,  288,  293,  294. 

for  acute  indigestion,  299. 

for  cold  weather,  216. 

for  colds,  298. 

for  constipation,  42. 

for  convalescence,  295. 

for  diabetes,  314. 

for  fat  men,  60. 

for  fat  women,  84. 

for  fever,  301. 

for  gout,  327. 

for  hot  weather,  212. 

for  minor  illness,  298. 

for  thin  men,  58. 

for  thin  women,  85. 

for  tuberculosis,  309. 

for  typhoid  fever,  303. 

green,  for  diabetics,  324. 

light,  295. 

mixed  fluid,  306. 


semi-solid,  294. 

soft,  294. 

soft,  for  typhoid  fever,  308. 
Dietary,  for  active  woman,  79. 

for  aged  person,  192. 

for  boy  16  years  old,  172. 

for  child  i^  years  old,  127. 

for  child  3  to  4  years  old,  134. 

for  child  5  to  6  years  old,  144. 

for  child  8  years  old,  160. 

for  child  10  years  old,  161. 

for  diabetic,  low-priced,  325,  326. 

for  family,  cost  of,  252. 

for  family,  menu  for,  256,  268,  273. 

for  family.  No.  i,  249. 

for  family.  No.  2,  257. 

for  family.  No.  3,  269. 

for  family.  No.  4,  274. 

for   family,   reducing   the    cost   of, 
254- 

for  fat  man,  61. 

for  fat  woman,  84. 

for  fattening,  59. 

for  girl  16  years  old,  173. 

for  nursing  mother,  97. 

for  sedentary  man,  52,  53,  59. 

for  sedentary  woman,  81,  82. 

for  thin  man,  59. 

for  thin  woman,  87. 

for  tuberculosis,  311,  312, 

for  working  man,  57. 

for  working  man,  tubercular,  312. 

recipes,  358. 
Digestion,  effect  of  concentration  on, 
35. 

effect  of  food  combinations  on,  202. 

effect  of  food  mixtures  on,  36. 

effect  of  mastication  on,  33. 

effect  of  regularity  on,  34. 

in  large  intestine,  40. 

in  mouth,  31. 

in  small  intestine,  38. 

in  stomach,  34. 
Dinner,  family,  245. 

types  of,  199,  245. 
Doughnuts,  335. 
Dressing,  boiled  salad,  345,  404. 

French,  345,  406. 

mayonnaise,  345,  407. 


440 


INDEX 


Dried  beef,  341. 

beef,  creamed,  341,  393, 
fruits,  uses  of,  263. 

Drippings,  beef,  338. 


394- 


Egg  lemonade,  333,  359. 

salad,  345,  406. 

timbale,  339,  386. 
Eggnog,  333,  359. 
Eggs,  339,  352. 

a  la  goldenrod,  339,  386. 

and  cheese  dishes,  339,  386. 

relative  cost  of,  227,  238. 

scrambled,  339,  386. 
Eight  year  old  child,  dietary  for,  160. 

energy  requirement  of,  158. 

food  for,  145. 

food  plan  for,  159. 

protein  requirement  of,  158. 
Elderly  person,  food  plan  for,  190. 
Energy,  measurement  in  food,  8. 

requirement,  adolescents,  169. 

requirement,  aged  persons,  186. 

requirement,  baby,  102. 

requirement,  child  i§  to  2  years  old, 
126. 

requirement,  child  3  to  4  years  old, 
132. 

reqviirement,  child  5  to  7  years  old, 
141. 

requirement,  child  8  to  12  years  old, 
158. 

requirement,  child  12  to  13  years  old, 
169. 

requirement,  family,  242. 

requirement,   farmers,    16. 

requirement,  in  sickness,  287. 

requirement,  in  tuberculosis,  310. 

requirement,  man,  47. 

requirement,  man,  active,  51. 

requirement,  man,  sedentary,  48. 

requirement,  measurement  of,  14. 

requirement,  woman,  74. 

requirement,  youth  14  to  17  years 
old,  169. 

sources  of,  6. 

value  of  desserts,  200. 

value  of  food,  8,  333,  3Si- 

value  of  gruels,  289. 


value  of  luncheons,  156,  176. 

value  of  top  milk  formulas,  1 1 1 . 

value  of  whole  milk  formulas,  108. 

value,  relation  to  market  cost,  225, 
426. 
EngUsh  walnuts,  344,  354. 
Enzymes,  description  of,  32. 

Factors  in  market  cost  of  food,  221. 
Family,  breakfast  menu,  246. 

breakfast  plan,  197. 

dietary,  calculation  of,  248. 

dietary,  cost  of,  252. 

dietary,  essentials  of,  243, 

dietary,  menus   for,  256,  268,  273, 
278. 

dietary  No.   i,   249. 

dietary  No.  2,  257. 

dietary  No.  3,  269. 

dietary  No.  4,  274, 

dietary,  reducing  cost  of,  254,  261, 
267,  278. 

dinner,  menu,  245. 

dinner,  plan,  199. 

energy  requirement  of,  242. 

luncheon,  menu,  247. 

luncheon,  plan,  198. 
Farina,  cooked,  336. 

uncooked,  352. 
Farmers,  energy   requirement   of,    16. 
Fat,  foods  rich  in,  11. 

in  diabetic  diets,  321. 

man,  diet  for,  60. 

man,  dietary  for,  61. 

sources  of,  6. 

woman,  diet  for,  83. 

woman,  dietary  for,  84. 
Fattening  dietary  for  a  sedentary  man, 

59. 
for  a  woman,  87. 
Fermentation,    influence   of    carbohy- 
drates on,  37. 
Fever,  diet  in,  301. 
energy  requirement  in,  302. 
typhoid,  diet  in,  303. 
typhoid,  mixed  fluid  diet  for,  306. 
typhoid,    modified    milk   diets   fcr, 

305. 
typhoid,  soft  diet  for,  308. 


INDEX 


441 


Figs,  chopped,  352. 

whole,  340. 
Filberts,  344. 
Filling,  cream,  346,  410. 

for  charlotte  russe,  346,  409. 
Fillings  and  sauces,  346,  409. 
Fish,  bluefish,  342. 

codfish,  342,  392. 

haUbut  steak,  342. 

mackerel,  Spanish,  342. 

meats,  and  poultry,  341,  392. 

salmon,  342,  394,  397. 

sardines,  343,  345,  407. 

tunny,  343,  398. 
Five  cents,  purchasing  power  in  Child's 

Restaurants,  228. 
Five  year  old  child,  dietary  for,  144. 

energy  requirement  of,  141. 

food  for,  135. 

food  plan  for,  143. 

protein  requirement  of,  141. 
Flaked  wheat,  cooked,  337. 

uncooked,  354. 
Flank,  beef,  stewed,  341. 
Flavor,  value  of,  265. 
Flour,  barley,  351. 

buckwheat,  353. 

graham,  353. 

rice,  353. 

rye,  353- 

wheat,  353. 
Fluid  diet,  288. 

menus  for,  293,  294. 
Fondue,  rice,  33Q.  388. 
Food  after  fifty,  184. 

after  weaning,  115. 

amounts  to  yield  100  Calories,  13, 
332. 

at  end  of  first  year,  116. 

calcium  in,  25. 

classified  according  to  cost,  426. 

classified  according  to  foodstuff,  10. 

energy  value  of,  in  common  meas- 
ures, 351. 

energy  value  of  recipes,  358. 

for  adolescents,  162. 

for  baby,  98. 

for  child  i  to  2  years  old,  119. 

for  child  3  to  4  years  old,  128. 


for  child  S  to  7  years  old,  135. 

for  child  8  to  12  years  old,  145. 

for  college  youth,  178. 

for  the  aged,  184. 

for  the  family  group,  194. 

for  the  nursing  mother,  93. 

for  the  school  lunch  box,  152. 

for  the  sick  and  convalescent,  285. 

for  typhoid  fever,  307. 

from  17  th  to  25  th  year,  174. 

in  pregnancy,  88. 

iron  in,  23. 

one    hundred  Calorie    portions    of, 

332. 
order  in  meals,  204. 
phosphorus  in,  22. 
plan,  aged  person,  191. 
plan,  child  ij  to  2  years  old,  126. 
plan,  child  3  to  4  years  old,  133. 
plan,  child  s  to  7  years  old,  143. 
plan,  child  8  to  10  years  old,  159. 
plan,  elderly  person,  190. 
plan,  man,  active,  55. 
plan,  man,  sedentary,  50. 
plan,  man,  working,  55. 
plan,  woman,  active,  71. 
plan,  woman,  sedentary,  80. 
plan,  youth  14  to  16  years  old,  170. 
protein  in   {see  also  table  of   100- 

Calorie  portions),  21. 
value  and  cost  of  cereals  in  packages, 

226. 
value  of  common  measures,  351. 
value  of  recipes,  358. 
value  of  loo-Calorie  portions,  332. 
warm,  in  old  age,  188. 
Formulas,  top  milk,  109. 
top  milk,  fuel  value  of,  iii. 
whole  milk,  105. 
whole  milk,  fuel  value  of,  108. 
Four  year  old  child,  dietary  for,  134. 
energy  requirement  of,  132. 
food  for,  128. 
food  plan  for,  X33. 
protein  requirement  of,  132. 
Fourteenth  to  sixteenth  year,  dietary 

for  boy,  172. 
dietary  for  girl,  173. 
energy  requirement  of,  169. 


442 


INDEX 


Fourteenth  to  sixteenth  year  —  Cont. 

food  plan  for,  170. 

protein  requirement  of,  169. 
Frankforters,  343. 
French  dressing,  345,  406. 

rolls,  334. 

toast,  334,  364. 
Fried  croutons,  334,  363. 
Fruit  cake,  335. 
Fruit,  for  adolescents  and  youths,  163. 

for  children,  121,  130,  138,  149. 

for  college  youth,  181. 

punch,  333,  359. 

salad,  345,  306. 

value  in  diet,  239. 
Fruits,  339,  390. 
Fudge,  chocolate,  335,  376. 
Fuel    requirement  —  see    Energy    Re- 
quirement. 
Fuel  value  —  see  Food  values  or  Energy 
values. 

Gelatin,  353. 

Ginger,  crystallized,  336. 

Gmgerbread,  335,  370. 

Girl  16  years  old,  dietary  for,  173. 

Girls  and  boys,  growth  of,  146. 

height  and  weight  of,  432. 
Glazed  sweet  potatoes,  348,  419. 
Gout,  diet  in,  327. 
Graham,  bread,  333. 

crackers,  334. 

flour,  353. 

muflfins,  334,  365. 
Granulated  sugar,  336,  354. 
Grape  juice,  340. 
Grapenuts,  336. 
Grapes,  Concord,  340. 

Malaga,  340. 
Green  diet  for  diabetics,  324 . 

vegetables  for  children,  122, 131, 138, 
149. 
Griddle  cakes,  334.  365- 
Growth,  chart  of  normal,  146. 
Gruels,  food  value  of,  289. 

Halibut  steak,  342. 
Ham,  boiled,  343. 
Hamburg  steak,  341. 


Hard  sauce,  346,  411. 
Heart,  beef,  stuffed,  341,  397, 
Height  and  weight,  boys,  431. 

girls,  432. 

men,  429. 

women,  430. 
Hermits,  335,  37i. 
Hickory  nuts,  344. 

chopped,  353. 
High  school  luncheons,  166. 
Hominy  grits,  cooked,  336. 

uncooked,  353. 
Honey,  336. 
Hot  food,  value  of,  198. 

water  sponge  cake,  335,  375. 

weather  diet,  212. 
Hours  for  babies'  meals,  loi. 

for  children's  meals,  125,  141,  151. 
Huckleberries,  340. 

Ice  cream,  for  children,  137. 

peach,  337,  382, 

vanilla,  338,  385. 
Ice,  lemon,  337,  381. 
Ices,    custards,    and     puddings,    337, 

578. 
Icing,  White  Moimtain,  335,  375. 
Indigestion,  acute,  diet  after,  299. 
Infant  —  see  Baby. 
Intestinal  putrefaction,  diet  for,  300. 
Intestine,  large,  digestion  in,  40. 

small,  digestion  in,  38. 
Irish  stew,  395. 

Iron,  in  children's  diet,  115,  117,  120^ 
123,  140. 

in  food  materials,  23. 

in  restricted  diets,  70. 

relative  cost  of,  238. 

Jelly,  coffee,  337. 
cranberry,  340,  390. 
lemon,  337,  381. 

Kidney  bean  stew,  347,  420. 
Kidney,  veal,  344. 

Lactose  lemonade,  333,  360. 
Lady  fingers,  335. 


INDEX 


443 


Lamb,  chops,  343. 

roast  leg,  343. 
Lard,  353. 

Large  intestine,  digestion  in,  40. 
Leftovers,  use  of,  209. 
Lemon  ice,  337,  381. 

jelly,  337,  381. 

juice,  353. 

milk  sherbet,  337,  381. 

pie,  344,  401. 

sauce,  346,  411. 
Lemonade,  333,  360. 

egg,  333,  359- 

lactose,  333,  360. 
Lemons,  340. 
Lentil  and  tomato  soup,  346,  416. 

meat  loaf,  347,  420. 

soup,  346,  416, 
Lentils,  baked,  347,  418. 

dried,  347. 
Lettuce,  347. 

and  tomato  salad,  345,  408. 

salad,  345,  407. 
Light  diet,  295. 
Lima  beans,  buttered,  347,  421. 

dried,  347,  351, 

fresh,  347. 
Liver,  veal,  344. 
Loaf,  lentil  meat,  347,  420. 

nut,  344,  422. 

salmon,  342,  397. 

sugar,  336. 
Lobster,  343. 
Lunch  box,  plan  for,  152. 
Luncheon,  family,  menu  for,  247. 

high  school,  166. 

menus,  with  fuel  values,  167,  176. 

school,  menus  for,  155. 

school,  value  of,  142,  154, 

types  of,  198. 

Macaroni  and  cheese,  339,  387. 

cooked,  336. 

croquettes,  336,  421. 

uncooked,  353. 

with  tomato  sauce,  336,  421. 
Macaroons,  335. 
Mackerel,  Spanish,  342. 
Man,  active,  dietary  for,  57./ 


active,  energy  requirement  of,  51. 

active,  food  plan  for,  55. 

ash  requirement  of,  69. 

building  material  for,  62, 

energy  requirement  of,  47. 

fat,  60. 

fat,  dietary  for,  61. 

fattening  dietary  for,  59. 

protein  requirement  of,  63. 

sedentary,  dietaries  for,  52,  53. 

sedentary,    energy    requirement   of, 

48. 
sedentary,     fattening     dietary    for, 

59- 

sedentary,  food  plan  for,  50. 

thin,  58. 

thin,  dietary  for,  59. 
Maple  sugar,  336. 

syrup,  336. 
Marguerites,  335,  371. 
Market  cost  of  food,  factors  influencing, 
221. 

relation  to  fuel  value,  225,  426. 
Mashed  potatoes,  348,  422. 
Mastication,  importance  of,  33. 
Mayonnaise  dressing,  345,  407. 
Meal  hours  for  children,  loi,  125,  141, 
151- 

plans,  types  of,  197. 
Meals  —  see  also  Menus. 

balanced,  202. 

in  courses,  value  of,  208. 

number  in  old  age,  190. 

sequence  of  foods  in,  204. 

value  of  variety  in,  205. 
Meat,  compared  with  milk  and  eggs, 
67. 

loaf,  lentil,  347,  420. 

pie,  341,  396. 

place  in  diet,  of  adults,  67. 

place  in  diet,  of  adolescents,  164. 

place  in  diet,  of  children,  139,  150. 
Meats,  fish,  and  poultry,  341,  392. 
Men,  aged,  weight  of,  186. 

height  and  weight  of,  429. 
Menu,  construction  of,  196. 

for  convalescents,  294,  297. 

for  diet  after  acute  indigestion,  299. 

for  family  dietary,  244,  245. 


444 


INDEX 


Menu  —  Cont. 

for  fluid  diet,  293,  294. 

for  intestinal  putrefaction,  301. 

for  soft  or  semi-solid  diet,  295. 

seasonal  variation  in,  207. 

value  of  contrast  in,  209. 

value  of  variety  in,  205. 
Menus,  anti-constipation,  44. 

for  cold  days,  218. 

for  convalescence,  294,  297. 

for  family  dietaries,  256,  268,  273, 
278. 

for  family  group,  194. 

for  hot  days,  215. 

for  prospective  mother,  92. 

for  school  limcheons,  155,  167. 

for  summer,  215. 

for  winter,  218. 

types  of,  197. 
Milk,  as  food  in  fever,  303. 

as  source  of  calcium,  72. 

ash  content  of,  72. 

care  of,  112. 

chocolate,  336. 

/compared  with  lean  beef,  232,  236. 
compared  with  other  high  protein 
foods,  227, 

condensed,  sweetened,  338,  352. 

condensed,  unsweetened,  339,  352. 

for  adolescents,  163. 

for  children,  104,  120,  128,  136,  148. 

for  college  youth,  181. 

for  the  sick,  290. 

modified,  for  babies,  105,  109. 

modified,  for  typhoid  fever,  305. 

pasteurized,  how  to  supplement  for 
babies,  112. 

relative  cost  of,  227. 

sherbet,  337,  381. 

skim,  339,  353. 

top,  339. 

whole,  339,  353. 
— why  cheap  food,  235. 
Mince  pie,  345. 
Minor  illness,  diet  in,  298. 
Mixed  fluid  diet  for  t3rphoid,  306. 
Mixtures  of  food,  influence  on  digestion, 

36. 
Modified  milk,  105,  109,  305. 


Molasses,  336,  353. 

cookies,  335,  371,  372. 
Mother,  nursing,  dietary  for,  97. 

nursing,  food  for,  93. 

prospective,  food  for,  88. 

prospective,  menus  for,  92. 
Muffins,  biscuit,  and  bread,  333,  361. 

cornmeal,  334,  363. 

graham,  334,  365. 

one  egg,  334,  366. 

twin  mountain,  334,  367. 
Mushrooms,  fresh,  347. 

stewed,  347,  423. 
Mutton,  roast  leg,  343. 

Navy  beans,  dried,  351. 
Neufchatel  cheese,  338. 
Nitrogen,  importance  of,  18. 

occurrence  in  food  {see  also  Protein), 
21. 

requirement  —  sec   Protein   require- 
ment. 
Normal    growth    of    boys    and    girls, 

chart  of,  146. 
Nursing  mother,  dietary  for,  97. 

food  for,  93. 
Nut  and  cheese  roast,  344,  388. 

loaf,  344,  422. 
Nuts,  almonds,  344,  351. 

Brazil,  344. 

coconut,  344,  352. 

filberts,  344. 

for  children,  151. 

hickory,  344,  353. 

peanuts,  344,  354- 

pecans,  344,  354- 

pine,  344- 

walnuts,  English,  344,  354. 

Oatmeal,  compared  with  sugar,  232. 

cooked,  336. 

cookies,  335,  372. 

uncooked,  353. 

wafers,  335,  373- 
Oats,  rolled,  353. 

Occupation,    influence   on   energy   re- 
quirement, of  men,  55. 

of  women,  76. 
Oil,  olive,  339,  353. 


INDEX 


445 


Old  age  —  see  the  Aged. 

Old  New  England  corn  bread,  333, 366. 

Oleomargarine,  339,  353. 

compared  with  butter,  262. 
Olive  oil,  339,  353- 
Olives,  340. 
One  egg  cake,  335,  373- 

miiffins,  334,  366, 
One  hundred  Calorie  portions,  13. 

table  of,  333. 
Onions,  347. 

scalloped,  347,  422. 
Orange  juice,  340,  353. 

preventive  of  scurvy,  112. 
Oranges,  340. 
Oyster  crackers,  334. 

stew,  346,  417. 
Oysters,  343. 

compared  with  milk,  227. 

Package  cereals,  fuel  value  and  cost, 

226. 
Parsnips,  stewed,  347. 
Pasteurized  milk,  how  to  supplement 

for  babies,  112. 
Pastry,  plain,  345,  401. 
Peach  ice  cream,  337,  382, 
Peaches,  canned,  340. 

fresh,  340. 

stewed,  340,  391. 
Peanut,  butter,  344. 

butter  soup,  346,  415. 

cookies,  335,  374. 
Peanuts,  344,  354. 
Peas,  canned,  348,  354. 

creamed,  348,  419. 

dried,  354. 

green,  348. 
Pea  soup,  cream  of  green,  346,  414. 

split,  346,  417. 
Pecans,  344. 

shelled,  354. 
Penouche,  336,  377. 
Peppers,  stuffed,  348,  424. 
Perishability,  effect  on  cost  of  food,  222. 
Phosphorus,  cost  of,  237. 

in  food,  22. 

in  restricted  diets,  70. 
Pie,  apple,  344,  400. 


cranberry,  344,  400. 

cranberry  and  raisin,  345,  402. 

cream,  344,  400. 

lemon,  344,  401. 

meat,  341,  396. 

mince,  345. 

raisin  and  cranberry,  345,  402. 

rhubarb,  345,  402. 

squash,  345,  403. 
Pies,  344,  400, 
Pilaf,  Turkish,  337,  425. 
Pineapple  and  cheese  salad,  345,  405. 

canned,  grated,  354. 

fresh,  340. 
Pine  nuts,  344. 
Plain  cookies,  335,  374. 

pastry,  345,  401. 
Plans  for  meals  —  see  Meals,  Menus, 

Food  plans. 
Plums,  341. 
Popcorn,  336. 
Popovers,  334,  366. 
Pork,  bacon,  343. 

ham,  343. 

sausage,  343. 
Portions,  table  of  loo-Caloiie,  333. 
Potato  chips,  348. 

salad,  345,  407. 

soup,  346,  417. 
Potatoes,  creamed,  348,  419. 

mashed,  348,  422. 

scalloped,  348,  423. 

sweet,  baked,  348. 

sweet,  glazed,  348,  419, 

sweet,  imcooked,  348. 

white,  baked,  348. 

white,  boiled,  348. 

white,  mashed,  348,  422, 

white,  uncooked,  348. 
Pot  roast,  342. 
Poultry,  meats,  and  fish,  341,  392^ 

stuffing,  343,  397. 
Powdered  sugar,  354. 
Pregnancy,  food  during,  88. 
Proprietary  infant  foods,  113. 
Prospective  mother,  food  for,  88 
Protein,  cheap  sources  of,  266. 

cost  of,  234. 

foods  rich  in,  10,  11,  12, 


446 


INDEX 


Protein  —  Cont. 

in  foods,  amounts,  21,  333,  351. 

proportion  in  diet,  65. 

requirement,  adolescence  and  youth, 
169. 

requirement,  aged  persons,  189. 

requirement,  child  i  to  2  years  old, 
126. 

requirement,  child  3  to  4  years  old, 
132. 

requirement,  child  s  to  7  years  old, 
141. 

requirement,  child  8  to  12  years  old, 
158. 

requirement,  in  tuberculosis,  310. 

requirement,  man,  63. 

requirement,  woman,  86. 

sources  of,  7. 

use,  in  cold  weather,  65. 

use,  in  hot  weather,  66. 

value  of  different  kinds,  19. 
Proteins,  purin-free,  68,  328. 
Prune  pulp,  341. 

souffle,  338,  382. 
Prunes,  341. 

choice  and  preparation  of,  264. 

stewed,  341,  391. 
Pudding,  commeal-tapioca,  338,  384. 

cottage,  337,  380. 

date,  337,  380,  381. 

rice,  338,  383. 

snow,  338,  383. 

tapioca-commeal,  338,  384. 
Puddings,  custards,  and  ices,  337,  378. 

use  in  adolescence  and  youth,  165. 
Puffed  com,  336. 

rice,  337. 

wheat,  337. 
Pumpkins,  cooked,  354. 
Punch,  fruit,  333,  359. 
Purchasing    power    of    five    cents    in 

Child's  Restaurants,  228. 
Purins,  foods  containing,  68,  328. 
Putrefaction,  intestinal,  diet  for,  300. 

Radishes,  348. 

Raisin  and  cranberry  pie,  345,  402. 
Raisins,  341,  354. 
uses  of,  264 


Rarebit,  Welsh,  339,  389. 

Raspberries,  341. 

Raspberry  sherbet,  338,  382. 

Recipes,  dietary,  358. 

Reducing  cost  of  family  dietary,  254. 

Reducing  dietarj',  for  fat  man,  61. 

for  fat  woman,  84. 
Requirement,  for  ash  —  see  Ash  con- 
stituents. 

for    energy  —  see    Energy. 

for  fuel  —  see  Energy. 

for  protein  —  see  Protein. 
Rhubarb,  fresh,  341,  354. 

pie,  345,  402. 

stewed,  341,  391. 
Rice  flour,  353. 

fondue,  339,  388. 
,    pudding,  338,  383. 

puffed,  337. 

steamed,  337,  354. 

imcooked,  354. 

with  cheese  and  tomatoes,  339,  389. 
Roast,  beef,  rib,  342. 

lamb,  leg,  353. 

mutton,  leg,  343. 

pot,  342. 

turkey,  343. 

veal,  344. 
Rolls,  French,  334. 

Round  of  beef  compared  with  milk, 
227,  233. 

steak  —  see  Steak. 

Saccharine,  323. 

Salad,  banana,  345,  404. 

cheese  and  pineapple,  345,  405. 

chicken,  345,  405. 

cucumber  and  tomato,  345,  408. 

egg,  345,  406. 

fruit,  345,  406. 

lettuce,  345,  407. 

lettuce  and  tomato,  345,  408. 

pineapple  and  cheese,  345,  405. 

potato,  345,  407. 

sardine,  345,  407 

tomato  and  cucumber,  345,  408. 

tomato  and  lettuce,  345,  408. 

Waldorf,  345,  408. 
Salads  and  dressings,  345,  404 . 


INDEX 


447 


Salmon,  canned,  342. 

creamed  on  toast,  342,  394. 

loaf,  342,  397. 
Saltines,  334,  354. 
Samp  with  cheese,  339,  389, 
Sandwich,  club,  334,  362. 

date,  334,  364. 

date  and  cream  cheese,  334,  364. 
Sardines,  canned,  343. 

salad,  345,  407. 
Sauce,  apple,  339,  390. 

brown,  346,  409. 

brown  sugar,  346,  409. 

cranberry,  340,  391. 

cream,  346,  410. 

hard,  346,  411. 

lemon,  346,  411. 

tomato,  346,  411. 

white,  346,  411. 
Sauces  and  fillings,  346,  409. 
Sausage,  Frankfort,  343. 

pork,  343. 
Scalloped  onions,  347,  422. 

potatoes,  348,  423. 
Scallops,  343. 
Schedule  for  children's  meals,  loi,  125, 

141. 
Scheme  for  diabetic  diets,  316. 

for  whole  milk  feeding  during  first 
year,  105. 
School  lunch  box,  152. 

limcheons,  142,  152,  155,  166,  176. 
Science  of  food  combinations,  200. 
Scrambled  eggs,  339,  386. 
Seasonal  variation  in  menus,  207. 
Second  year,  food  for  (see  also   Two 

year  old  child),  120. 
Sedentary  man,  dietaries  for,  52,  53, 

59- 

energy  requirement  of,  48, 

fattening  dietary  for,  59. 

food  plan  for,  50. 

protein  requirement  of,  63. 
Sedentary  persons,   type  of  luncheon 

for,  176,  198. 
Sedentary  woman,  dietary  for,  81,  82. 

energy  requirement  of,  76. 

food  plan  for,  80. 

protein  requirement  of,  65. 


Semi-solid  or  soft  diet,  394. 

menu  for,  295. 
Shellfish,  343. 
Sherbet,  lemon  milk,  337,  381. 

raspberry,  338,  382. 
Shredded  wheat,  337. 
Shrimp,  343. 
Sick,  energy  requirement  of,  287. 

food  for,  285. 
Sirloin  steak,  342. 
Sixteen  year  old,  boy,  dietary  for,  172. 

girl,  dietary  for,  173. 
Skim  milk,  339,  353. 
Slaw,  cold,  345,  405. 
Small  intestine,  digestion  in,  38. 
Snow,  apple,  337,  378. 

pudding,  338,  383. 
Soda  crackers,  334. 
Soft  or  semi-soUd  diet,  294. 

for  typhoid  fever,  308. 
Souffl6,  cheese,  339,  387. 

prune,  338,  382. 
Soup,  dear  tomato,  346,  412. 

cream  of  asparagus,  346,  413. 

cream  of  baked  bean,  346,  413. 

cream  of  celery,  346,  413. 

cream  of  com,  346,  414. 

cream  of  green  pea,  346,  414. 

cream  of  peanut  butter,  346,  415. 

cream  of  spinach,  346,  415. 

cream  of  tomato,  346,  415. 

lentil,  346,  416. 

lentil  and  tomato,  346,  416. 

pea,  split,  346,  417. 

potato,  346,  417. 
Soups,  346,  412. 
Spanish  cream,  338,  384. 

mackerel,  342. 
Special  diabetic  foods,  use  of,  322. 
Spinach,  a  la  crgme,  348,  423. 

cooked,  348,  354. 

soup,  346,  415. 

with  egg,  348,  423. 
Sponge  cake,  335,  375. 

hot  water,  335,  375. 
Squash,  cooked,  354.  , 

pie,  345»  403. 
Steak,  halibut,  342. 

Hamburg,  341. 


448 


INDEX 


Steak  — Co»/. 

round,  pot  roast, 

round,  stuffed,  342,  398. 

sirloin,  342. 

stuffed,  342,  398. 

Swiss,  342,  398. 
Stew,  beef  with  vegetables,  342,  392. 

Irish,  395. 

kidney  bean,  347,  420. 

oyster,  346,  417. 
Stewed  dried  apricots,  340,  391. 

mushrooms,  347,  423. 

peaches,  340,  391. 

prunes,  341,  391. 

rhubarb,  341,  391. 
Strawberries,  341, 
String  beans,  347. 
Stuffed  beef  heart,  341,  397. 

peppers,  348,  424. 

steak,  342,  398. 

tomato,  348,  425. 
Stuffing,  poultry,  343,  397, 
Successful  infant  feeding,  criteria  of, 

III. 
Succotash,  canned,  348. 
Suet,  354. 
Sugar,  brown,  336,  354- 

compared  with  oatmeal,  232. 

for  children,  150. 

granulated,  336,  354. 

loaf,  336, 

maple,  336. 

powdered,  336,  354. 
Sulphur  in  food,  21. 
Summer  and  winter  diet,  210. 

menus,  215. 
Swiss  cheese,  338. 

steak,  342,  398. 
Syrup,  com,  336. 

maple,  336. 

Table  of  calcium  in  food  materials,  24. 

cost  of  cereals  in  packages,  226. 

cost  of  food  to  yield  0.7  gram  cal- 
cium, 236. 

cost  of  food  to  yield  0.015  gram  iron, 
238. 

cost  of  food  to  yield  2.75  grams 
phosphorus,  237. 


cost  of  one  hundred  Calorie  portions 

of  food,  426. 
cost  of  one  hundred  protein  Calories 

from  different  sources,  234. 
dietary  recipes,  355. 
food  value   and   cost  of  cereals  in 

packages,  226. 
food  value  in  relation  to  cost,  426. 
food    value    in    terms    of    common 

measures,  351. 
foods  rich  in  carbohydrates,  11. 
foods  rich  in  cellulose,  12. 
foods  rich  in  fat,  11. 
foods  rich  in  protein,  10. 
foods  rich  in  protein  and  fat,  11. 
foods  rich  in  water,  12. 
height  and  weight  of  children  from 

birth  to  fifth  year,  433. 
height  and  weight  of  boys,  431. 
height  and  weight  of  girls,  43a. 
height  and  weight  of  men,  429. 
height  and  weight  of  women,  430. 
iron  in  food,  23. 
nitrogen  in  food,  22. 
phosphorus  in  food,  21. 
protein  in  food  —  see  table  of   100 

Calorfe  portions, 
purchasing   power  of  five  cents  in 

Child's  Restaurants,  228. 
scheme  for  planning  diabetic  diets, 

317. 

weight  and  height  —  see  Height  and 
weight. 

weight    of    old    men    and   women, 
186. 
Tapioca,  354. 

apple,  337,  378. 

cornmeal  pudding,  338,  384. 

cream,  338,  384. 
Ten   year    old     child,     dietary     for, 

161. 
Thin  men,  58. 

dietary  for,  59. 
Thin  women,  85. 

dietary  for,  87. 
Three  or  four  year  old  child,  dietary  for 

134. 
energy  requirement  of,  132. 
food  for,  128. 


INDEX 


449 


Three  or  four  year  old  child  —  Cont. 

food  plan  for,  133. 

protein  requirement  of,  132. 
Timbale,  egg,  339,  386. 
Toast,  cream,  334,  363. 

French,  334,  364. 
Toasted  croutons,  334,  364. 
Tomato  and  cucumber  salad,  345,  408. 

and  lentil  soup,  346,  416. 

and  lettuce  salad,  345,  408. 

sauce,  346,  411. 

soup,  clear,  346,  412. 

soup,  cream  of,  346,  415. 

stuffed,  348,  425. 
Tomatoes,  canned,  348,  354. 

fresh,  348. 
Top  milk,  339. 

formulas,  109. 

formulas,  fuel  value  of,  in. 
Transportation,    influence  on   cost   of 

food,  221. 
Tuberculosis,  diet  in,  309. 

dietaries  for,  311,  312. 

energy  requirement  in,  310. 

food  in,  310, 

low-priced  diet  plan  for,  313. 

protein  requirement  in,  310. 
Tunny  fish  a  la  Newburg,  343,  398. 

canned,  343. 
Turkey,  roast,  343. 

roast  with  stufl&ng,  343. 
Turkish  pilaf,  337,  425. 
Tvirnips,  348,  354. 

creamed,  348,  419. 
Twin  mountain  muflSns,  334,  367. 
Two  year  old  child,  dietary  for,  127. 

food  for,  119. 

food  plan  for,  126. 

protein  requirement  of,  126. 
Types  of  meal  plans,  197. 
Typhoid  fever,  diet  in,  303. 

mixed  fluid  diet  for,  306. 

modified  milk  diets  for,  305. 

soft  diet  for,  308. 

Vanilla  ice  cream,  338,  385. 
Variety  in  meals,  value  of,  205. 
Veal  cutlets,  343,  399. 
kidney,  344. 


leg,  roast,  344. 
liver,  344. 
Vegetables,  346,  418. 
for  adolescents,  164. 
for  children,  122,  131,  138,  149. 
for  college  youth,  181. 

Wafers,  oatmeal,  335,  373. 
Waffles,  334,  367. 
Waldorf  salad,  345,  408. 
Walnuts,  English,  344. 

chopped,  354. 
Warm  food  in  old  age,  188. 
Water,  foods  rich  in,  12. 
Watermelon,  341. 
Weaning,  food  after,  115. 
Weight  —  see  also  Height  and  weight 

aged,  186. 
Wheat  bread,  2>3,3' 

flaked,  337,  354. 

flour,  353, 
White  Mountain  icing,  335,  375. 

sauce,  346,  411. 
Whole  milk,  339,  353. 

formulas  for  infants,  105. 
Winter  and  summer  menus,  210. 
Woman,  active,  dietary  for,  79. 

active,  energy  requirement  of,  74. 

active,  food  plan  for,  77. 

ash  requirement  of,  86. 

fat,  diet  for,  83. 

fat,  dietary  for,  84. 

fattening  dietary  for  thin,  87. 

nursing,  dietary  for,  97. 

nursing,  food  for,  93. 

pregnant,  food  for,  88. 

protein  requirement  of,  86. 

sedentary,  dietary  for,  81. 

sedentary,  food  plan  for,  80. 

thin,  diet  for,  85. 

thin,  dietary  for,  87. 
Women,  aged,  weight  of,  186. 

height  and  weight  of,  430. 

Youth,  energy  requirement  of,  169. 
food  for,  162. 
protein  requirement  in,  169. 

Zwiebach,  334. 


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